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Plantain raw vs. Welsh onion — In-Depth Nutrition Comparison

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Significant differences between plantain raw and welsh onion

  • Plantain raw has more vitamin B6 and potassium; however, welsh onion is richer in vitamin K, vitamin C, and iron.
  • Welsh onion covers your daily vitamin K needs 161% more than plantain raw.
  • Welsh onion has 7 times less sugar than plantain raw. Plantain raw has 15g of sugar, while welsh onion has 2.18g.

Specific food types used in this comparison are Plantains, raw and Onions, welsh, raw.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 +60.9%
Contains more PotassiumPotassium +135.4%
Contains more CopperCopper +15.7%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +500%
Contains more IronIron +103.3%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +44.1%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 +71.5%
Contains more Vitamin B5Vitamin B5 +53.8%
Contains more Vitamin B6Vitamin B6 +315.3%
Contains more FolateFolate +37.5%
Contains more CholineCholine +154.7%
Contains more Vitamin CVitamin C +46.7%
Contains more Vitamin EVitamin E +264.3%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin KVitamin K +27528.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 CarbsCarbs +390.6%
Contains more OtherOther +65.7%
Contains more ProteinProtein +46.2%
Contains more WaterWater +38.6%
~equal in Fats ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 less Sat. FatSaturated fat -53.1%
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +126.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain raw Welsh onion DV% diff.
Vitamin K 0.7µg 193.4µg 161%
Vitamin B6 0.299mg 0.072mg 17%
Vitamin C 18.4mg 27mg 10%
Carbs 31.89g 6.5g 8%
Potassium 499mg 212mg 8%
Iron 0.6mg 1.22mg 8%
Vitamin A 56µg 6%
Manganese 0.137mg 6%
Calories 122kcal 34kcal 4%
Magnesium 37mg 23mg 3%
Vitamin B2 0.054mg 0.09mg 3%
Zinc 0.14mg 0.52mg 3%
Folate 22µg 16µg 2%
Vitamin B5 0.26mg 0.169mg 2%
Vitamin B3 0.686mg 0.4mg 2%
Selenium 1.5µg 0.6µg 2%
Phosphorus 34mg 49mg 2%
Vitamin E 0.14mg 0.51mg 2%
Calcium 3mg 18mg 2%
Sodium 4mg 17mg 1%
Polyunsaturated fat 0.069g 0.156g 1%
Protein 1.3g 1.9g 1%
Copper 0.081mg 0.07mg 1%
Choline 13.5mg 5.3mg 1%
Fats 0.37g 0.4g 0%
Net carbs 29.59g 4.1g N/A
Sugar 15g 2.18g N/A
Fiber 2.3g 2.4g 0%
Vitamin B1 0.052mg 0.05mg 0%
Saturated fat 0.143g 0.067g 0%
Monounsaturated fat 0.032g 0.056g 0%
Tryptophan 0.015mg 0.021mg 0%
Threonine 0.034mg 0.074mg 0%
Isoleucine 0.036mg 0.081mg 0%
Leucine 0.059mg 0.113mg 0%
Lysine 0.06mg 0.095mg 0%
Methionine 0.017mg 0.021mg 0%
Phenylalanine 0.044mg 0.061mg 0%
Valine 0.046mg 0.084mg 0%
Histidine 0.064mg 0.033mg 0%

Which food is preferable for your diet?

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

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
18%
Plantain raw
51%
Welsh onion
Minerals Daily Need Coverage Score
15%
Plantain raw
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 12.82g)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 0.076g)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 2)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.