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Chocolate vs. Welsh onion — In-Depth Nutrition Comparison

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A recap on differences between chocolate and welsh onion

  • Chocolate has more copper, iron, manganese, magnesium, phosphorus, fiber, and zinc; however, welsh onion is higher in vitamin K and vitamin A.
  • Welsh onion covers your daily vitamin K needs 154% more than chocolate.
  • Welsh onion contains 276 times less saturated fat than chocolate. Chocolate contains 18.519g of saturated fat, while welsh onion contains 0.067g.
  • The glycemic index of welsh onion is higher.

Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Onions, welsh, raw.

Infographic

Chocolate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +534.8%
Contains more CalciumCalcium +211.1%
Contains more PotassiumPotassium +163.7%
Contains more IronIron +557.4%
Contains more CopperCopper +1368.6%
Contains more ZincZinc +286.5%
Contains more PhosphorusPhosphorus +320.4%
Contains more ManganeseManganese +935.8%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -29.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +81.3%
Contains more Vitamin B5Vitamin B5 +75.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B6Vitamin B6 +71.4%
Contains more Vitamin KVitamin K +2287.7%
~equal in Vitamin E ~0.51mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
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 ProteinProtein +156.8%
Contains more FatsFats +7720%
Contains more CarbsCarbs +841.1%
Contains more OtherOther +142.9%
Contains more WaterWater +9229.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +16935.7%
Contains more Poly. FatPolyunsaturated fat +600%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Welsh onion DV% diff.
Vitamin K 8.1µg 193.4µg 154%
Copper 1.028mg 0.07mg 106%
Iron 8.02mg 1.22mg 85%
Saturated fat 18.519g 0.067g 84%
Manganese 1.419mg 0.137mg 56%
Fats 31.28g 0.4g 48%
Vitamin C 27mg 30%
Magnesium 146mg 23mg 29%
Calories 546kcal 34kcal 26%
Monounsaturated fat 9.54g 0.056g 24%
Phosphorus 206mg 49mg 22%
Fiber 7g 2.4g 18%
Carbs 61.17g 6.5g 18%
Zinc 2.01mg 0.52mg 14%
Caffeine 43mg 0mg 11%
Potassium 559mg 212mg 10%
Vitamin B12 0.23µg 0µg 10%
Protein 4.88g 1.9g 6%
Polyunsaturated fat 1.092g 0.156g 6%
Calcium 56mg 18mg 4%
Folate 16µg 4%
Selenium 3µg 0.6µg 4%
Vitamin B5 0.297mg 0.169mg 3%
Vitamin B2 0.05mg 0.09mg 3%
Cholesterol 8mg 0mg 3%
Vitamin B3 0.725mg 0.4mg 2%
Vitamin B6 0.042mg 0.072mg 2%
Vitamin B1 0.025mg 0.05mg 2%
Choline 5.3mg 1%
Net carbs 54.17g 4.1g N/A
Sugar 47.9g 2.18g N/A
Sodium 24mg 17mg 0%
Vitamin E 0.54mg 0.51mg 0%
Vitamin A 2µg 0%
Trans fat 0.112g 0g N/A
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Chocolate
51%
Welsh onion
Minerals Daily Need Coverage Score
116%
Chocolate
17%
Welsh onion

Comparison summary

Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 45.72g)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 18.452g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.