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  6. Garlic vs. Welsh onion

Garlic vs. Welsh onion — In-Depth Nutrition Comparison

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How are Garlic and Welsh onion different?

  • Garlic is richer in Vitamin B6, Manganese, Copper, Selenium, Calcium, Phosphorus, Vitamin B1, Vitamin B5, and Iron, while Welsh onion is higher in Vitamin K.
  • Welsh onion covers your daily need of Vitamin K 160% more than Garlic.
  • Garlic contains 24 times more Selenium than Welsh onion. Garlic contains 14.2µg of Selenium, while Welsh onion contains 0.6µg.

Garlic, raw and Onions, welsh, raw types were used in this article.

Infographic

Garlic 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.
Garlic
Garlic
9
:
0
Welsh onion
Welsh onion
Contains more Calcium +905.6%
Contains more Iron +39.3%
Contains more Phosphorus +212.2%
Contains more Potassium +89.2%
Contains more Zinc +123.1%
Contains more Copper +327.1%
Contains more Manganese +1120.4%
Contains more Selenium +2266.7%
Equal in Magnesium - 23
Equal in Sodium - 17
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +905.6%
Contains more Iron +39.3%
Contains more Phosphorus +212.2%
Contains more Potassium +89.2%
Contains more Zinc +123.1%
Contains more Copper +327.1%
Contains more Manganese +1120.4%
Contains more Selenium +2266.7%
Equal in Magnesium - 23
Equal in Sodium - 17

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.
Garlic
Garlic
6
:
4
Welsh onion
Welsh onion
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +252.7%
Contains more Vitamin B6 +1615.3%
Contains more Vitamin A +12788.9%
Contains more Vitamin E +537.5%
Contains more Folate +433.3%
Contains more Vitamin K +11276.5%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Welsh onion
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 C +15.6%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +252.7%
Contains more Vitamin B6 +1615.3%
Contains more Vitamin A +12788.9%
Contains more Vitamin E +537.5%
Contains more Folate +433.3%
Contains more Vitamin K +11276.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Welsh onion
Welsh onion
Contains more Protein +234.7%
Contains more Fats +25%
Contains more Carbs +408.6%
Contains more Other +114.3%
Contains more Water +54.5%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Welsh onion
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 Protein +234.7%
Contains more Fats +25%
Contains more Carbs +408.6%
Contains more Other +114.3%
Contains more Water +54.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Welsh onion
Welsh onion
Contains more Polyunsaturated fat +59.6%
Contains less Saturated Fat -24.7%
Contains more Monounsaturated Fat +409.1%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Polyunsaturated fat +59.6%
Contains less Saturated Fat -24.7%
Contains more Monounsaturated Fat +409.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Welsh onion Opinion
Net carbs 30.96g 4.1g Garlic
Protein 6.36g 1.9g Garlic
Fats 0.5g 0.4g Garlic
Carbs 33.06g 6.5g Garlic
Calories 149kcal 34kcal Garlic
Sugar 1g 2.18g Garlic
Fiber 2.1g 2.4g Welsh onion
Calcium 181mg 18mg Garlic
Iron 1.7mg 1.22mg Garlic
Magnesium 25mg 23mg Garlic
Phosphorus 153mg 49mg Garlic
Potassium 401mg 212mg Garlic
Sodium 17mg 17mg
Zinc 1.16mg 0.52mg Garlic
Copper 0.299mg 0.07mg Garlic
Manganese 1.672mg 0.137mg Garlic
Selenium 14.2µg 0.6µg Garlic
Vitamin A 9IU 1160IU Welsh onion
Vitamin E 0.08mg 0.51mg Welsh onion
Vitamin C 31.2mg 27mg Garlic
Vitamin B1 0.2mg 0.05mg Garlic
Vitamin B2 0.11mg 0.09mg Garlic
Vitamin B3 0.7mg 0.4mg Garlic
Vitamin B5 0.596mg 0.169mg Garlic
Vitamin B6 1.235mg 0.072mg Garlic
Folate 3µg 16µg Welsh onion
Vitamin K 1.7µg 193.4µg Welsh onion
Tryptophan 0.066mg 0.021mg Garlic
Threonine 0.157mg 0.074mg Garlic
Isoleucine 0.217mg 0.081mg Garlic
Leucine 0.308mg 0.113mg Garlic
Lysine 0.273mg 0.095mg Garlic
Methionine 0.076mg 0.021mg Garlic
Phenylalanine 0.183mg 0.061mg Garlic
Valine 0.291mg 0.084mg Garlic
Histidine 0.113mg 0.033mg Garlic
Saturated Fat 0.089g 0.067g Welsh onion
Monounsaturated Fat 0.011g 0.056g Welsh onion
Polyunsaturated fat 0.249g 0.156g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Garlic
61%
Welsh onion
Minerals Daily Need Coverage Score
67%
Garlic
17%
Welsh onion

Comparison summary

Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.4)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (17 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.