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Garden asparagus vs Welsh onion - In-Depth Nutrition Comparison

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The main differences between Garden asparagus and Welsh onion

  • Garden asparagus has more Copper, Iron, Folate, and Vitamin B1, however Welsh onion has more Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin K from Welsh onion is 127% higher.
  • Welsh onion has 3 times less Folate than Garden asparagus. Garden asparagus has 52µg of Folate, while Welsh onion has 16µg.

Food types used in this article are Asparagus, raw and Onions, welsh, raw.

Infographic

Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +33.3%
Contains more Iron +75.4%
Contains less Sodium -88.2%
Contains more Copper +170%
Contains more Magnesium +64.3%
Equal in Phosphorus - 49
Equal in Potassium - 212
Equal in Zinc - 0.52
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Contains more Calcium +33.3%
Contains more Iron +75.4%
Contains less Sodium -88.2%
Contains more Copper +170%
Contains more Magnesium +64.3%
Equal in Phosphorus - 49
Equal in Potassium - 212
Equal in Zinc - 0.52

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +121.6%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +62.1%
Contains more Vitamin B6 +26.4%
Contains more Folate +225%
Contains more Vitamin A +53.4%
Contains more Vitamin C +382.1%
Contains more Vitamin K +364.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin E +121.6%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +62.1%
Contains more Vitamin B6 +26.4%
Contains more Folate +225%
Contains more Vitamin A +53.4%
Contains more Vitamin C +382.1%
Contains more Vitamin K +364.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Welsh onion
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Welsh onion Opinion
Net carbs 1.78g 4.1g Welsh onion
Protein 2.2g 1.9g Garden asparagus
Fats 0.12g 0.4g Welsh onion
Carbs 3.88g 6.5g Welsh onion
Calories 20kcal 34kcal Welsh onion
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 2.18g Garden asparagus
Fiber 2.1g 2.4g Welsh onion
Calcium 24mg 18mg Garden asparagus
Iron 2.14mg 1.22mg Garden asparagus
Magnesium 14mg 23mg Welsh onion
Phosphorus 52mg 49mg Garden asparagus
Potassium 202mg 212mg Welsh onion
Sodium 2mg 17mg Garden asparagus
Zinc 0.54mg 0.52mg Garden asparagus
Copper 0.189mg 0.07mg Garden asparagus
Vitamin A 756IU 1160IU Welsh onion
Vitamin E 1.13mg 0.51mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 27mg Welsh onion
Vitamin B1 0.143mg 0.05mg Garden asparagus
Vitamin B2 0.141mg 0.09mg Garden asparagus
Vitamin B3 0.978mg 0.4mg Garden asparagus
Vitamin B5 0.274mg 0.169mg Garden asparagus
Vitamin B6 0.091mg 0.072mg Garden asparagus
Folate 52µg 16µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 193.4µg Welsh onion
Tryptophan 0.027mg 0.021mg Garden asparagus
Threonine 0.084mg 0.074mg Garden asparagus
Isoleucine 0.075mg 0.081mg Welsh onion
Leucine 0.128mg 0.113mg Garden asparagus
Lysine 0.104mg 0.095mg Garden asparagus
Methionine 0.031mg 0.021mg Garden asparagus
Phenylalanine 0.075mg 0.061mg Garden asparagus
Valine 0.115mg 0.084mg Garden asparagus
Histidine 0.049mg 0.033mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.067g Garden asparagus
Monounsaturated Fat 0g 0.056g Welsh onion
Polyunsaturated fat 0.05g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
61
Welsh onion
Mineral Summary Score
27
Garden asparagus
18
Welsh onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Garden asparagus
11%
Welsh onion
Carbohydrates
4%
Garden asparagus
7%
Welsh onion
Fats
1%
Garden asparagus
2%
Welsh onion

Comparison summary

Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $3.8)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.