Filo vs. Welsh onion — In-Depth Nutrition Comparison

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Differences between filo and welsh onion

Filo has more selenium, vitamin B1, iron, vitamin B3, vitamin B2, and folate, while welsh onion has more vitamin K, vitamin C, and vitamin A.
Welsh onion's daily need coverage for vitamin K is 159% higher.
Welsh onion contains 39 times less selenium than filo. Filo contains 23.3µg of selenium, while welsh onion contains 0.6µg.
The amount of sodium in welsh onion is lower.

The food types used in this comparison are Phyllo dough and Onions, welsh, raw.

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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.

Filo

Welsh onion

Contains more IronIron	+163.1%
Contains more CopperCopper	+44.3%
Contains more PhosphorusPhosphorus	+53.1%
Contains more ManganeseManganese	+247.4%
Contains more SeleniumSelenium	+3783.3%

Contains more MagnesiumMagnesium	+53.3%
Contains more CalciumCalcium	+63.6%
Contains more PotassiumPotassium	+186.5%
Contains less SodiumSodium	-96.5%

~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.

Filo

Welsh onion

Contains more Vitamin B1Vitamin B1	+982%
Contains more Vitamin B2Vitamin B2	+278.9%
Contains more Vitamin B3Vitamin B3	+918.3%
Contains more Vitamin B5Vitamin B5	+78.7%
Contains more FolateFolate	+450%
Contains more CholineCholine	+30.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+537.5%
Contains more Vitamin B6Vitamin B6	+140%
Contains more Vitamin KVitamin K	+7636%

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	2.5µg	193.4µg	159%
Vitamin B1	0.541mg	0.05mg	41%
Selenium	23.3µg	0.6µg	41%
Vitamin C	0mg	27mg	30%
Iron	3.21mg	1.22mg	25%
Vitamin B3	4.073mg	0.4mg	23%
Sodium	483mg	17mg	20%
Vitamin B2	0.341mg	0.09mg	19%
Folate	88µg	16µg	18%
Carbs	52.6g	6.5g	15%
Manganese	0.476mg	0.137mg	15%
Calories	299kcal	34kcal	13%
Protein	7.1g	1.9g	10%
Fats	6g	0.4g	9%
Monounsaturated fat	3.149g	0.056g	8%
Saturated fat	1.47g	0.067g	6%
Polyunsaturated fat	0.923g	0.156g	5%
Phosphorus	75mg	49mg	4%
Potassium	74mg	212mg	4%
Vitamin B5	0.302mg	0.169mg	3%
Vitamin B6	0.03mg	0.072mg	3%
Copper	0.101mg	0.07mg	3%
Vitamin E	0.08mg	0.51mg	3%
Magnesium	15mg	23mg	2%
Fiber	1.9g	2.4g	2%
Calcium	11mg	18mg	1%
Net carbs	50.7g	4.1g	N/A
Sugar	0.18g	2.18g	N/A
Zinc	0.49mg	0.52mg	0%
Choline	6.9mg	5.3mg	0%
Tryptophan	0.088mg	0.021mg	0%
Threonine	0.194mg	0.074mg	0%
Isoleucine	0.246mg	0.081mg	0%
Leucine	0.49mg	0.113mg	0%
Lysine	0.158mg	0.095mg	0%
Methionine	0.126mg	0.021mg	0%
Phenylalanine	0.359mg	0.061mg	0%
Valine	0.286mg	0.084mg	0%
Histidine	0.159mg	0.033mg	0%