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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 Iron +75.4%
Contains more Calcium +33.3%
Contains more Copper +170%
Contains less Sodium -88.2%
Contains more Magnesium +64.3%
Equal in Potassium - 212
Equal in Zinc - 0.52
Equal in Phosphorus - 49
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Contains more Iron +75.4%
Contains more Calcium +33.3%
Contains more Copper +170%
Contains less Sodium -88.2%
Contains more Magnesium +64.3%
Equal in Potassium - 212
Equal in Zinc - 0.52
Equal in Phosphorus - 49

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 C +382.1%
Contains more Vitamin A +53.4%
Contains more Vitamin K +364.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
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 C +382.1%
Contains more Vitamin A +53.4%
Contains more Vitamin K +364.9%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.