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  6. Cashew vs. Welsh onion

Cashew vs. Welsh onion — In-Depth Nutrition Comparison

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Significant differences between Cashew and Welsh onion

  • Cashew has more Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Selenium, and Vitamin B1, however, Welsh onion is richer in Vitamin K.
  • Cashew covers your daily Copper needs 236% more than Welsh onion.
  • Welsh onion has 116 times less Saturated Fat than Cashew. Cashew has 7.783g of Saturated Fat, while Welsh onion has 0.067g.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Onions, welsh, raw.

Infographic

Cashew vs Welsh onion infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew
Cashew
10
:
0
Welsh onion
Welsh onion
Contains more Calcium +105.6%
Contains more Iron +447.5%
Contains more Magnesium +1169.6%
Contains more Phosphorus +1110.2%
Contains more Potassium +211.3%
Contains less Sodium -29.4%
Contains more Zinc +1011.5%
Contains more Copper +3035.7%
Contains more Manganese +1108%
Contains more Selenium +3216.7%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +105.6%
Contains more Iron +447.5%
Contains more Magnesium +1169.6%
Contains more Phosphorus +1110.2%
Contains more Potassium +211.3%
Contains less Sodium -29.4%
Contains more Zinc +1011.5%
Contains more Copper +3035.7%
Contains more Manganese +1108%
Contains more Selenium +3216.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew
Cashew
6
:
4
Welsh onion
Welsh onion
Contains more Vitamin E +76.5%
Contains more Vitamin B1 +746%
Contains more Vitamin B3 +165.5%
Contains more Vitamin B5 +411.2%
Contains more Vitamin B6 +479.2%
Contains more Folate +56.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +5300%
Contains more Vitamin B2 +55.2%
Contains more Vitamin K +467.2%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin E +76.5%
Contains more Vitamin B1 +746%
Contains more Vitamin B3 +165.5%
Contains more Vitamin B5 +411.2%
Contains more Vitamin B6 +479.2%
Contains more Folate +56.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +5300%
Contains more Vitamin B2 +55.2%
Contains more Vitamin K +467.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Welsh onion
Welsh onion
Contains more Protein +858.9%
Contains more Fats +10862.5%
Contains more Carbs +364.5%
Contains more Other +262.9%
Contains more Water +1640.4%
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +858.9%
Contains more Fats +10862.5%
Contains more Carbs +364.5%
Contains more Other +262.9%
Contains more Water +1640.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Welsh onion
Welsh onion
Contains more Monounsaturated Fat +42394.6%
Contains more Polyunsaturated fat +4928.8%
Contains less Saturated Fat -99.1%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Monounsaturated Fat +42394.6%
Contains more Polyunsaturated fat +4928.8%
Contains less Saturated Fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Welsh onion
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Welsh onion Opinion
Net carbs 26.89g 4.1g Cashew
Protein 18.22g 1.9g Cashew
Fats 43.85g 0.4g Cashew
Carbs 30.19g 6.5g Cashew
Calories 553kcal 34kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 2.18g Welsh onion
Fiber 3.3g 2.4g Cashew
Calcium 37mg 18mg Cashew
Iron 6.68mg 1.22mg Cashew
Magnesium 292mg 23mg Cashew
Phosphorus 593mg 49mg Cashew
Potassium 660mg 212mg Cashew
Sodium 12mg 17mg Cashew
Zinc 5.78mg 0.52mg Cashew
Copper 2.195mg 0.07mg Cashew
Manganese 1.655mg 0.137mg Cashew
Selenium 19.9µg 0.6µg Cashew
Vitamin A 0IU 1160IU Welsh onion
Vitamin E 0.9mg 0.51mg Cashew
Vitamin C 0.5mg 27mg Welsh onion
Vitamin B1 0.423mg 0.05mg Cashew
Vitamin B2 0.058mg 0.09mg Welsh onion
Vitamin B3 1.062mg 0.4mg Cashew
Vitamin B5 0.864mg 0.169mg Cashew
Vitamin B6 0.417mg 0.072mg Cashew
Folate 25µg 16µg Cashew
Vitamin K 34.1µg 193.4µg Welsh onion
Tryptophan 0.287mg 0.021mg Cashew
Threonine 0.688mg 0.074mg Cashew
Isoleucine 0.789mg 0.081mg Cashew
Leucine 1.472mg 0.113mg Cashew
Lysine 0.928mg 0.095mg Cashew
Methionine 0.362mg 0.021mg Cashew
Phenylalanine 0.951mg 0.061mg Cashew
Valine 1.094mg 0.084mg Cashew
Histidine 0.456mg 0.033mg Cashew
Saturated Fat 7.783g 0.067g Welsh onion
Monounsaturated Fat 23.797g 0.056g Cashew
Polyunsaturated fat 7.845g 0.156g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
Cashew
61%
Welsh onion
Minerals Daily Need Coverage Score
200%
Cashew
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 3.73g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 7.716g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2.3)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.