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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.
Contains more Magnesium +60.9%
Contains more Potassium +135.4%
Contains less Sodium -76.5%
Contains more Copper +15.7%
Contains more Selenium +150%
Contains more Calcium +500%
Contains more Iron +103.3%
Contains more Phosphorus +44.1%
Contains more Zinc +271.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Magnesium +60.9%
Contains more Potassium +135.4%
Contains less Sodium -76.5%
Contains more Copper +15.7%
Contains more Selenium +150%
Contains more Calcium +500%
Contains more Iron +103.3%
Contains more Phosphorus +44.1%
Contains more Zinc +271.4%

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.
:
Contains more Vitamin B3 +71.5%
Contains more Vitamin B5 +53.8%
Contains more Vitamin B6 +315.3%
Contains more Folate +37.5%
Contains more Vitamin E +264.3%
Contains more Vitamin C +46.7%
Contains more Vitamin B2 +66.7%
Contains more Vitamin K +27528.6%
Equal in Vitamin A - 1160
Equal in Vitamin B1 - 0.05
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
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 B3 +71.5%
Contains more Vitamin B5 +53.8%
Contains more Vitamin B6 +315.3%
Contains more Folate +37.5%
Contains more Vitamin E +264.3%
Contains more Vitamin C +46.7%
Contains more Vitamin B2 +66.7%
Contains more Vitamin K +27528.6%
Equal in Vitamin A - 1160
Equal in Vitamin B1 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +390.6%
Contains more Other +65.7%
Contains more Protein +46.2%
Contains more Water +38.6%
Equal in Fats - 0.4
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 Carbs +390.6%
Contains more Other +65.7%
Contains more Protein +46.2%
Contains more Water +38.6%
Equal in Fats - 0.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.1%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +126.1%
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -53.1%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated 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 Opinion
Net carbs 29.59g 4.1g Plantain raw
Protein 1.3g 1.9g Welsh onion
Fats 0.37g 0.4g Welsh onion
Carbs 31.89g 6.5g Plantain raw
Calories 122kcal 34kcal Plantain raw
Sugar 15g 2.18g Welsh onion
Fiber 2.3g 2.4g Welsh onion
Calcium 3mg 18mg Welsh onion
Iron 0.6mg 1.22mg Welsh onion
Magnesium 37mg 23mg Plantain raw
Phosphorus 34mg 49mg Welsh onion
Potassium 499mg 212mg Plantain raw
Sodium 4mg 17mg Plantain raw
Zinc 0.14mg 0.52mg Welsh onion
Copper 0.081mg 0.07mg Plantain raw
Manganese 0.137mg Welsh onion
Selenium 1.5µg 0.6µg Plantain raw
Vitamin A 1127IU 1160IU Welsh onion
Vitamin A RAE 56µg Plantain raw
Vitamin E 0.14mg 0.51mg Welsh onion
Vitamin C 18.4mg 27mg Welsh onion
Vitamin B1 0.052mg 0.05mg Plantain raw
Vitamin B2 0.054mg 0.09mg Welsh onion
Vitamin B3 0.686mg 0.4mg Plantain raw
Vitamin B5 0.26mg 0.169mg Plantain raw
Vitamin B6 0.299mg 0.072mg Plantain raw
Folate 22µg 16µg Plantain raw
Vitamin K 0.7µg 193.4µg Welsh onion
Tryptophan 0.015mg 0.021mg Welsh onion
Threonine 0.034mg 0.074mg Welsh onion
Isoleucine 0.036mg 0.081mg Welsh onion
Leucine 0.059mg 0.113mg Welsh onion
Lysine 0.06mg 0.095mg Welsh onion
Methionine 0.017mg 0.021mg Welsh onion
Phenylalanine 0.044mg 0.061mg Welsh onion
Valine 0.046mg 0.084mg Welsh onion
Histidine 0.064mg 0.033mg Plantain raw
Saturated Fat 0.143g 0.067g Welsh onion
Monounsaturated Fat 0.032g 0.056g Welsh onion
Polyunsaturated fat 0.069g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Plantain raw
61%
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.