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  6. Kiwi vs. Welsh onion

Kiwi vs. Welsh onion — In-Depth Nutrition Comparison

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Differences between kiwi and welsh onion

  • Kiwi has more vitamin C, copper, and vitamin E, while welsh onion has more vitamin K, vitamin A, and iron.
  • Welsh onion's daily need coverage for vitamin K is 128% higher.
  • Welsh onion contains 3 times less vitamin C than kiwi. Kiwi contains 92.7mg of vitamin C, while welsh onion contains 27mg.
  • Welsh onion has a lower glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of kiwi is 58.

The food types used in this comparison are Kiwifruit, green, raw and Onions, welsh, raw.

Infographic

Kiwi 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.
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +47.2%
Contains more CopperCopper +85.7%
Contains less SodiumSodium -82.4%
Contains more MagnesiumMagnesium +35.3%
Contains more IronIron +293.5%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +44.1%
Contains more ManganeseManganese +39.8%
Contains more SeleniumSelenium +200%

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.
Kiwi
Kiwi
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin CVitamin C +243.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +186.3%
Contains more FolateFolate +56.3%
Contains more CholineCholine +47.2%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin KVitamin K +379.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.169mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Welsh onion DV% diff.
Vitamin K 40.3µg 193.4µg 128%
Vitamin C 92.7mg 27mg 73%
Iron 0.31mg 1.22mg 11%
Copper 0.13mg 0.07mg 7%
Vitamin E 1.46mg 0.51mg 6%
Fructose 4.35g 5%
Vitamin B2 0.025mg 0.09mg 5%
Zinc 0.14mg 0.52mg 3%
Carbs 14.66g 6.5g 3%
Potassium 312mg 212mg 3%
Folate 25µg 16µg 2%
Protein 1.14g 1.9g 2%
Manganese 0.098mg 0.137mg 2%
Vitamin B1 0.027mg 0.05mg 2%
Phosphorus 34mg 49mg 2%
Calcium 34mg 18mg 2%
Fiber 3g 2.4g 2%
Polyunsaturated fat 0.287g 0.156g 1%
Sodium 3mg 17mg 1%
Vitamin B6 0.063mg 0.072mg 1%
Calories 61kcal 34kcal 1%
Magnesium 17mg 23mg 1%
Selenium 0.2µg 0.6µg 1%
Fats 0.52g 0.4g 0%
Net carbs 11.66g 4.1g N/A
Sugar 8.99g 2.18g N/A
Vitamin A 4µg 0%
Vitamin B3 0.341mg 0.4mg 0%
Vitamin B5 0.183mg 0.169mg 0%
Choline 7.8mg 5.3mg 0%
Saturated fat 0.029g 0.067g 0%
Monounsaturated fat 0.047g 0.056g 0%
Tryptophan 0.015mg 0.021mg 0%
Threonine 0.047mg 0.074mg 0%
Isoleucine 0.051mg 0.081mg 0%
Leucine 0.066mg 0.113mg 0%
Lysine 0.061mg 0.095mg 0%
Methionine 0.024mg 0.021mg 0%
Phenylalanine 0.044mg 0.061mg 0%
Valine 0.057mg 0.084mg 0%
Histidine 0.027mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 FatsFats +30%
Contains more CarbsCarbs +125.5%
Contains more ProteinProtein +66.7%
Contains more OtherOther +14.8%
~equal in Water ~90.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -56.7%
Contains more Poly. FatPolyunsaturated fat +84%
Contains more Mono. FatMonounsaturated fat +19.1%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.