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  6. Dried fruit vs. Welsh onion

Dried fruit vs. Welsh onion — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and welsh onion

  • Dried fruit has more vitamin A, copper, potassium, vitamin E, fiber, iron, vitamin B3, and vitamin B5; however, welsh onion is higher in vitamin K and vitamin C.
  • Welsh onion covers your daily vitamin K needs 159% more than dried fruit.
  • Welsh onion contains 8 times less vitamin E than dried fruit. Dried fruit contains 4.33mg of vitamin E, while welsh onion contains 0.51mg.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Onions, welsh, raw.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +39.1%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +448.1%
Contains more IronIron +118%
Contains more CopperCopper +390%
Contains more PhosphorusPhosphorus +44.9%
Contains less SodiumSodium -41.2%
Contains more ManganeseManganese +71.5%
Contains more SeleniumSelenium +266.7%
Contains more ZincZinc +33.3%

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.
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 EVitamin E +749%
Contains more Vitamin B3Vitamin B3 +547.3%
Contains more Vitamin B5Vitamin B5 +205.3%
Contains more Vitamin B6Vitamin B6 +98.6%
Contains more CholineCholine +162.3%
Contains more Vitamin CVitamin C +2600%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin KVitamin K +6138.7%
Contains more FolateFolate +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Welsh onion DV% diff.
Vitamin K 3.1µg 193.4µg 159%
Copper 0.343mg 0.07mg 30%
Vitamin C 1mg 27mg 29%
Potassium 1162mg 212mg 28%
Vitamin E 4.33mg 0.51mg 25%
Fiber 7.3g 2.4g 20%
Vitamin A 180µg 20%
Carbs 62.64g 6.5g 19%
Iron 2.66mg 1.22mg 18%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.4mg 14%
Calories 241kcal 34kcal 10%
Vitamin B5 0.516mg 0.169mg 7%
Vitamin B6 0.143mg 0.072mg 5%
Calcium 55mg 18mg 4%
Manganese 0.235mg 0.137mg 4%
Vitamin B1 0.015mg 0.05mg 3%
Protein 3.39g 1.9g 3%
Phosphorus 71mg 49mg 3%
Selenium 2.2µg 0.6µg 3%
Choline 13.9mg 5.3mg 2%
Folate 10µg 16µg 2%
Magnesium 32mg 23mg 2%
Vitamin B2 0.074mg 0.09mg 1%
Polyunsaturated fat 0.074g 0.156g 1%
Zinc 0.39mg 0.52mg 1%
Fats 0.51g 0.4g 0%
Net carbs 55.34g 4.1g N/A
Sugar 53.44g 2.18g N/A
Starch 0.35g 0%
Sodium 10mg 17mg 0%
Saturated fat 0.017g 0.067g 0%
Monounsaturated fat 0.074g 0.056g 0%
Tryptophan 0.016mg 0.021mg 0%
Threonine 0.073mg 0.074mg 0%
Isoleucine 0.063mg 0.081mg 0%
Leucine 0.105mg 0.113mg 0%
Lysine 0.083mg 0.095mg 0%
Methionine 0.015mg 0.021mg 0%
Phenylalanine 0.062mg 0.061mg 0%
Valine 0.078mg 0.084mg 0%
Histidine 0.047mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +78.4%
Contains more FatsFats +27.5%
Contains more CarbsCarbs +863.7%
Contains more OtherOther +267.1%
Contains more WaterWater +193%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -74.6%
Contains more Mono. FatMonounsaturated fat +32.1%
Contains more Poly. FatPolyunsaturated fat +110.8%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.