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Ginger vs. Welsh onion — In-Depth Nutrition Comparison

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How are Ginger and Welsh onion different?

  • Ginger is higher in Copper, Vitamin B6, and Potassium, however, Welsh onion is richer in Vitamin K, Vitamin C, and Iron.
  • Daily need coverage for Vitamin K from Welsh onion is 161% higher.
  • Ginger contains 5 times more Choline than Welsh onion. While Ginger contains 28.8mg of Choline, Welsh onion contains only 5.3mg.

Ginger root, raw and Onions, welsh, raw are the varieties used in this article.

Infographic

Ginger 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.
Contains more Magnesium +87%
Contains more Potassium +95.8%
Contains less Sodium -23.5%
Contains more Copper +222.9%
Contains more Manganese +67.2%
Contains more Selenium +16.7%
Contains more Calcium +12.5%
Contains more Iron +103.3%
Contains more Phosphorus +44.1%
Contains more Zinc +52.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Magnesium +87%
Contains more Potassium +95.8%
Contains less Sodium -23.5%
Contains more Copper +222.9%
Contains more Manganese +67.2%
Contains more Selenium +16.7%
Contains more Calcium +12.5%
Contains more Iron +103.3%
Contains more Phosphorus +44.1%
Contains more Zinc +52.9%

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.
Ginger
4
:
Contains more Vitamin B3 +87.5%
Contains more Vitamin B5 +20.1%
Contains more Vitamin B6 +122.2%
Contains more Choline +443.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +96.2%
Contains more Vitamin C +440%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +164.7%
Contains more Folate +45.5%
Contains more Vitamin K +193300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 16% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 3% 484%
Contains more Vitamin B3 +87.5%
Contains more Vitamin B5 +20.1%
Contains more Vitamin B6 +122.2%
Contains more Choline +443.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +96.2%
Contains more Vitamin C +440%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +164.7%
Contains more Folate +45.5%
Contains more Vitamin K +193300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +87.5%
Contains more Carbs +173.4%
Contains more Water +14.7%
Equal in Protein - 1.9
Equal in Other - 0.7
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 Fats +87.5%
Contains more Carbs +173.4%
Contains more Water +14.7%
Equal in Protein - 1.9
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +175%
Contains less Saturated Fat -67%
Equal in Polyunsaturated fat - 0.156
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Monounsaturated Fat +175%
Contains less Saturated Fat -67%
Equal in Polyunsaturated fat - 0.156

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger Welsh onion Opinion
Net carbs 15.77g 4.1g Ginger
Protein 1.82g 1.9g Welsh onion
Fats 0.75g 0.4g Ginger
Carbs 17.77g 6.5g Ginger
Calories 80kcal 34kcal Ginger
Sugar 1.7g 2.18g Ginger
Fiber 2g 2.4g Welsh onion
Calcium 16mg 18mg Welsh onion
Iron 0.6mg 1.22mg Welsh onion
Magnesium 43mg 23mg Ginger
Phosphorus 34mg 49mg Welsh onion
Potassium 415mg 212mg Ginger
Sodium 13mg 17mg Ginger
Zinc 0.34mg 0.52mg Welsh onion
Copper 0.226mg 0.07mg Ginger
Manganese 0.229mg 0.137mg Ginger
Selenium 0.7µg 0.6µg Ginger
Vitamin A 0IU 1160IU Welsh onion
Vitamin E 0.26mg 0.51mg Welsh onion
Vitamin C 5mg 27mg Welsh onion
Vitamin B1 0.025mg 0.05mg Welsh onion
Vitamin B2 0.034mg 0.09mg Welsh onion
Vitamin B3 0.75mg 0.4mg Ginger
Vitamin B5 0.203mg 0.169mg Ginger
Vitamin B6 0.16mg 0.072mg Ginger
Folate 11µg 16µg Welsh onion
Choline 28.8mg 5.3mg Ginger
Vitamin K 0.1µg 193.4µg Welsh onion
Tryptophan 0.012mg 0.021mg Welsh onion
Threonine 0.036mg 0.074mg Welsh onion
Isoleucine 0.051mg 0.081mg Welsh onion
Leucine 0.074mg 0.113mg Welsh onion
Lysine 0.057mg 0.095mg Welsh onion
Methionine 0.013mg 0.021mg Welsh onion
Phenylalanine 0.045mg 0.061mg Welsh onion
Valine 0.073mg 0.084mg Welsh onion
Histidine 0.03mg 0.033mg Welsh onion
Saturated Fat 0.203g 0.067g Welsh onion
Monounsaturated Fat 0.154g 0.056g Ginger
Polyunsaturated fat 0.154g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger 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
9%
Ginger
57%
Welsh onion
Minerals Daily Need Coverage Score
23%
Ginger
17%
Welsh onion

Comparison summary

Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.136g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.3)
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 29)
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.
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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.