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Egg white vs. Welsh onion — In-Depth Nutrition Comparison

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What are the differences between egg whites and welsh onion?

  • Egg whites are higher in selenium and vitamin B2, yet welsh onion is higher in vitamin K, vitamin C, vitamin A, iron, fiber, manganese, and copper.
  • Welsh onion's daily need coverage for vitamin K is 161% more.
  • Egg whites have 33 times more selenium than welsh onion. While egg whites have 20µg of selenium, welsh onion has only 0.6µg.
  • The amount of sodium in welsh onion is lower.
  • The glycemic index of egg whites is lower.

We used Egg, white, raw, fresh and Onions, welsh, raw types in this article.

Infographic

Egg white vs Welsh onion infographic
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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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 SeleniumSelenium +3233.3%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +30.1%
Contains more IronIron +1425%
Contains more CopperCopper +204.3%
Contains more ZincZinc +1633.3%
Contains more PhosphorusPhosphorus +226.7%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +1145.5%

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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +387.8%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B3Vitamin B3 +281%
Contains more Vitamin B6Vitamin B6 +1340%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +381.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +473.7%
Contains more FatsFats +135.3%
Contains more CarbsCarbs +790.4%
Contains more OtherOther +11.1%
~equal in Water ~90.5g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Welsh onion DV% diff.
Vitamin K 0µg 193.4µg 161%
Selenium 20µg 0.6µg 35%
Vitamin C 0mg 27mg 30%
Vitamin B2 0.439mg 0.09mg 27%
Protein 10.9g 1.9g 18%
Iron 0.08mg 1.22mg 14%
Fiber 0g 2.4g 10%
Sodium 166mg 17mg 6%
Vitamin B6 0.005mg 0.072mg 5%
Copper 0.023mg 0.07mg 5%
Phosphorus 15mg 49mg 5%
Manganese 0.011mg 0.137mg 5%
Vitamin B12 0.09µg 0µg 4%
Zinc 0.03mg 0.52mg 4%
Vitamin B1 0.004mg 0.05mg 4%
Folate 4µg 16µg 3%
Magnesium 11mg 23mg 3%
Vitamin E 0mg 0.51mg 3%
Carbs 0.73g 6.5g 2%
Vitamin B3 0.105mg 0.4mg 2%
Choline 1.1mg 5.3mg 1%
Polyunsaturated fat 0g 0.156g 1%
Calories 52kcal 34kcal 1%
Potassium 163mg 212mg 1%
Calcium 7mg 18mg 1%
Fats 0.17g 0.4g 0%
Net carbs 0.73g 4.1g N/A
Sugar 0.71g 2.18g N/A
Vitamin B5 0.19mg 0.169mg 0%
Saturated fat 0g 0.067g 0%
Monounsaturated fat 0g 0.056g 0%
Tryptophan 0.125mg 0.021mg 0%
Threonine 0.449mg 0.074mg 0%
Isoleucine 0.661mg 0.081mg 0%
Leucine 1.016mg 0.113mg 0%
Lysine 0.806mg 0.095mg 0%
Methionine 0.399mg 0.021mg 0%
Phenylalanine 0.686mg 0.061mg 0%
Valine 0.809mg 0.084mg 0%
Histidine 0.29mg 0.033mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

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

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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
10%
Egg white
51%
Welsh onion
Minerals Daily Need Coverage Score
17%
Egg white
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 149mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.8)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 1.47g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.067g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 39)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.