Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dates
  5. Compare
  6. Dates vs. Welsh onion

Dates vs. Welsh onion — In-Depth Nutrition Comparison

Compare

Significant differences between dates and welsh onion

  • Dates have more fiber, copper, potassium, vitamin B5, vitamin B6, vitamin B3, and manganese; however, welsh onion is richer in vitamin K, vitamin C, and vitamin A.
  • Welsh onion covers your daily vitamin K needs 159% more than dates.
  • Welsh onion has 3 times less vitamin B5 than dates. Dates have 0.589mg of vitamin B5, while welsh onion has 0.169mg.

Specific food types used in this comparison are Dates, deglet noor and Onions, welsh, raw.

Infographic

Dates 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.
Dates
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 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 +87%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +209.4%
Contains more CopperCopper +194.3%
Contains more PhosphorusPhosphorus +26.5%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +91.2%
Contains more SeleniumSelenium +400%
Contains more IronIron +19.6%
Contains more ZincZinc +79.3%

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.
Dates
Dates
5
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 B3Vitamin B3 +218.5%
Contains more Vitamin B5Vitamin B5 +248.5%
Contains more Vitamin B6Vitamin B6 +129.2%
Contains more FolateFolate +18.8%
Contains more CholineCholine +18.9%
Contains more Vitamin CVitamin C +6650%
Contains more Vitamin EVitamin E +920%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin KVitamin K +7063%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Welsh onion DV% diff.
Vitamin K 2.7µg 193.4µg 159%
Vitamin C 0.4mg 27mg 30%
Fructose 19.56g 24%
Carbs 75.03g 6.5g 23%
Fiber 8g 2.4g 22%
Copper 0.206mg 0.07mg 15%
Potassium 656mg 212mg 13%
Calories 282kcal 34kcal 12%
Vitamin B5 0.589mg 0.169mg 8%
Vitamin B6 0.165mg 0.072mg 7%
Manganese 0.262mg 0.137mg 5%
Magnesium 43mg 23mg 5%
Vitamin B3 1.274mg 0.4mg 5%
Selenium 3µg 0.6µg 4%
Iron 1.02mg 1.22mg 3%
Vitamin E 0.05mg 0.51mg 3%
Calcium 39mg 18mg 2%
Vitamin B2 0.066mg 0.09mg 2%
Zinc 0.29mg 0.52mg 2%
Phosphorus 62mg 49mg 2%
Sodium 2mg 17mg 1%
Folate 19µg 16µg 1%
Polyunsaturated fat 0.019g 0.156g 1%
Protein 2.45g 1.9g 1%
Fats 0.39g 0.4g 0%
Net carbs 67.03g 4.1g N/A
Sugar 63.35g 2.18g N/A
Vitamin B1 0.052mg 0.05mg 0%
Choline 6.3mg 5.3mg 0%
Saturated fat 0.032g 0.067g 0%
Monounsaturated fat 0.036g 0.056g 0%
Tryptophan 0.012mg 0.021mg 0%
Threonine 0.043mg 0.074mg 0%
Isoleucine 0.049mg 0.081mg 0%
Leucine 0.084mg 0.113mg 0%
Lysine 0.066mg 0.095mg 0%
Methionine 0.022mg 0.021mg 0%
Phenylalanine 0.05mg 0.061mg 0%
Valine 0.071mg 0.084mg 0%
Histidine 0.032mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +28.9%
Contains more CarbsCarbs +1054.3%
Contains more OtherOther +128.6%
Contains more WaterWater +340.8%
~equal in Fats ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -52.2%
Contains more Mono. FatMonounsaturated fat +55.6%
Contains more Poly. FatPolyunsaturated fat +721.1%

People also compare

Dates
Dates vs Figs
Figs
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube
Welsh onion
Welsh onion vs Onion
Onion
Welsh onion
Welsh onion vs Coriander
Coriander
Welsh onion
Welsh onion vs Garlic
Garlic

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.