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Chinese broccoli vs Welsh onion - In-Depth Nutrition Comparison

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Important differences between Chinese broccoli and Welsh onion

  • Chinese broccoli has more Folate, Calcium and Manganese, however Welsh onion has more Vitamin K and Iron.
  • Welsh onion's daily need coverage for Vitamin K is 91% more.
  • Chinese broccoli has 6 times more Folate than Welsh onion. Chinese broccoli has 99µg of Folate, while Welsh onion has 16µg.

The food varieties used in the comparison are Broccoli, chinese, cooked and Onions, welsh, raw.

Infographic

Chinese broccoli vs Welsh onion infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +455.6%
Contains more Potassium +23.1%
Contains less Sodium -58.8%
Contains more Iron +117.9%
Contains more Magnesium +27.8%
Contains more Copper +14.8%
Contains more Zinc +33.3%
Contains more Phosphorus +19.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Contains more Calcium +455.6%
Contains more Potassium +23.1%
Contains less Sodium -58.8%
Contains more Iron +117.9%
Contains more Magnesium +27.8%
Contains more Copper +14.8%
Contains more Zinc +33.3%
Contains more Phosphorus +19.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +41.2%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +62.2%
Contains more Folate +518.8%
Contains more Vitamin K +128.1%
Equal in Vitamin C - 27
Equal in Vitamin E - 0.51
Equal in Vitamin B3 - 0.4
Equal in Vitamin B5 - 0.169
Equal in Vitamin B6 - 0.072
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Contains more Vitamin A +41.2%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +62.2%
Contains more Folate +518.8%
Contains more Vitamin K +128.1%
Equal in Vitamin C - 27
Equal in Vitamin E - 0.51
Equal in Vitamin B3 - 0.4
Equal in Vitamin B5 - 0.169
Equal in Vitamin B6 - 0.072

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
48
Chinese broccoli
61
Welsh onion
Mineral Summary Score
17
Chinese broccoli
18
Welsh onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Chinese broccoli
11%
Welsh onion
Carbohydrates
4%
Chinese broccoli
7%
Welsh onion
Fats
3%
Chinese broccoli
2%
Welsh onion

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese broccoli Welsh onion
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chinese broccoli Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.043g)
Which food contains less Sugars?
Chinese broccoli
Chinese broccoli contains less Sugars (difference - 1.34g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 7)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chinese broccoli Welsh onion Opinion
Calories 22 34 Welsh onion
Protein 1.14 1.9 Welsh onion
Fats 0.72 0.4 Chinese broccoli
Vitamin C 28.2 27 Chinese broccoli
Carbs 3.81 6.5 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 1.22 Welsh onion
Calcium 100 18 Chinese broccoli
Potassium 261 212 Chinese broccoli
Magnesium 18 23 Welsh onion
Sugars 0.84 2.18 Chinese broccoli
Fiber 2.5 2.4 Chinese broccoli
Copper 0.061 0.07 Welsh onion
Zinc 0.39 0.52 Welsh onion
Starch
Phosphorus 41 49 Welsh onion
Sodium 7 17 Chinese broccoli
Vitamin A 1638 1160 Chinese broccoli
Vitamin E 0.48 0.51 Welsh onion
Vitamin D 0 0
Vitamin B1 0.095 0.05 Chinese broccoli
Vitamin B2 0.146 0.09 Chinese broccoli
Vitamin B3 0.437 0.4 Chinese broccoli
Vitamin B5 0.159 0.169 Welsh onion
Vitamin B6 0.07 0.072 Welsh onion
Vitamin B12 0 0
Vitamin K 84.8 193.4 Welsh onion
Folate 99 16 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.11 0.067 Welsh onion
Monounsaturated Fat 0.05 0.056 Welsh onion
Polyunsaturated fat 0.33 0.156 Chinese broccoli
Tryptophan 0.021 Welsh onion
Threonine 0.074 Welsh onion
Isoleucine 0.081 Welsh onion
Leucine 0.113 Welsh onion
Lysine 0.095 Welsh onion
Methionine 0.021 Welsh onion
Phenylalanine 0.061 Welsh onion
Valine 0.084 Welsh onion
Histidine 0.033 Welsh onion
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.