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  6. Crackers vs. Welsh onion

Crackers vs. Welsh onion — In-Depth Nutrition Comparison

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Important differences between crackers and welsh onion

  • Crackers have more iron, vitamin B1, phosphorus, vitamin B2, and vitamin B3; however, welsh onion has more vitamin K, vitamin C, and vitamin A.
  • Welsh onion's daily need coverage for vitamin K is 103% more.
  • Crackers have 83 times more saturated fat than welsh onion. Crackers have 5.562g of saturated fat, while welsh onion has 0.067g.
  • Crackers have a higher glycemic index than welsh onion.

The food varieties used in the comparison are Crackers, standard snack-type, regular and Onions, welsh, raw.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 CalciumCalcium +566.7%
Contains more IronIron +230.3%
Contains more CopperCopper +48.6%
Contains more PhosphorusPhosphorus +406.1%
Contains more ManganeseManganese +258.4%
Contains more SeleniumSelenium +1016.7%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +79.7%
Contains less SodiumSodium -97.7%
~equal in Zinc ~0.52mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 EVitamin E +494.1%
Contains more Vitamin B1Vitamin B1 +732%
Contains more Vitamin B2Vitamin B2 +406.7%
Contains more Vitamin B3Vitamin B3 +988%
Contains more Vitamin B5Vitamin B5 +146.7%
Contains more FolateFolate +475%
Contains more CholineCholine +81.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin KVitamin K +179.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Welsh onion DV% diff.
Vitamin K 69.3µg 193.4µg 103%
Polyunsaturated fat 13.137g 0.156g 87%
Fats 26.43g 0.4g 40%
Iron 4.03mg 1.22mg 35%
Vitamin B1 0.416mg 0.05mg 31%
Sodium 726mg 17mg 31%
Vitamin C 0mg 27mg 30%
Phosphorus 248mg 49mg 28%
Vitamin B2 0.456mg 0.09mg 28%
Vitamin B3 4.352mg 0.4mg 25%
Saturated fat 5.562g 0.067g 25%
Calories 510kcal 34kcal 24%
Starch 49.69g 20%
Folate 92µg 16µg 19%
Carbs 61.3g 6.5g 18%
Vitamin E 3.03mg 0.51mg 17%
Monounsaturated fat 6.553g 0.056g 16%
Manganese 0.491mg 0.137mg 15%
Selenium 6.7µg 0.6µg 11%
Calcium 120mg 18mg 10%
Protein 6.64g 1.9g 9%
Vitamin B5 0.417mg 0.169mg 5%
Copper 0.104mg 0.07mg 4%
Potassium 118mg 212mg 3%
Vitamin B6 0.063mg 0.072mg 1%
Choline 9.6mg 5.3mg 1%
Magnesium 18mg 23mg 1%
Net carbs 59g 4.1g N/A
Sugar 8.18g 2.18g N/A
Fiber 2.3g 2.4g 0%
Zinc 0.49mg 0.52mg 0%
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.021mg 0%
Threonine 0.193mg 0.074mg 0%
Isoleucine 0.246mg 0.081mg 0%
Leucine 0.471mg 0.113mg 0%
Lysine 0.103mg 0.095mg 0%
Methionine 0.112mg 0.021mg 0%
Phenylalanine 0.331mg 0.061mg 0%
Valine 0.294mg 0.084mg 0%
Histidine 0.145mg 0.033mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +249.5%
Contains more FatsFats +6507.5%
Contains more CarbsCarbs +843.1%
Contains more OtherOther +255.7%
Contains more WaterWater +2782.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +11601.8%
Contains more Poly. FatPolyunsaturated fat +8321.2%
Contains less Sat. FatSaturated fat -98.8%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.