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  6. Onion vs. Welsh onion

Onion vs. Welsh onion — In-Depth Nutrition Comparison

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A recap on differences between Onion and Welsh onion

  • Onion has less Vitamin K, Vitamin C, and Iron.
  • Welsh onion covers your daily Vitamin K needs 161% more than Onion.
  • Welsh onion contains 2 times less Sugar than Onion. Onion contains 4.24g of Sugar, while Welsh onion contains 2.18g.

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

Infographic

Onion 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.
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 +27.8%
Contains less SodiumSodium -76.5%
Contains more MagnesiumMagnesium +130%
Contains more PotassiumPotassium +45.2%
Contains more IronIron +481%
Contains more CopperCopper +79.5%
Contains more ZincZinc +205.9%
Contains more PhosphorusPhosphorus +69%
Contains more SeleniumSelenium +20%
~equal in Manganese ~0.137mg

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.
Onion
Onion
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +18.8%
Contains more CholineCholine +15.1%
Contains more Vitamin CVitamin C +264.9%
Contains more Vitamin AVitamin A +57900%
Contains more Vitamin EVitamin E +2450%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B5Vitamin B5 +37.4%
Contains more Vitamin KVitamin K +48250%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 CarbsCarbs +43.7%
Contains more ProteinProtein +72.7%
Contains more FatsFats +300%
Contains more OtherOther +100%
~equal in Water ~90.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 -37.3%
Contains more Mono. FatMonounsaturated Fat +330.8%
Contains more Poly. FatPolyunsaturated fat +817.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Welsh onion Opinion
Calories 40kcal 34kcal Onion
Protein 1.1g 1.9g Welsh onion
Fats 0.1g 0.4g Welsh onion
Vitamin C 7.4mg 27mg Welsh onion
Net carbs 7.64g 4.1g Onion
Carbs 9.34g 6.5g Onion
Magnesium 10mg 23mg Welsh onion
Calcium 23mg 18mg Onion
Potassium 146mg 212mg Welsh onion
Iron 0.21mg 1.22mg Welsh onion
Sugar 4.24g 2.18g Welsh onion
Fiber 1.7g 2.4g Welsh onion
Copper 0.039mg 0.07mg Welsh onion
Zinc 0.17mg 0.52mg Welsh onion
Phosphorus 29mg 49mg Welsh onion
Sodium 4mg 17mg Onion
Vitamin A 2IU 1160IU Welsh onion
Vitamin E 0.02mg 0.51mg Welsh onion
Manganese 0.129mg 0.137mg Welsh onion
Selenium 0.5µg 0.6µg Welsh onion
Vitamin B1 0.046mg 0.05mg Welsh onion
Vitamin B2 0.027mg 0.09mg Welsh onion
Vitamin B3 0.116mg 0.4mg Welsh onion
Vitamin B5 0.123mg 0.169mg Welsh onion
Vitamin B6 0.12mg 0.072mg Onion
Vitamin K 0.4µg 193.4µg Welsh onion
Folate 19µg 16µg Onion
Choline 6.1mg 5.3mg Onion
Saturated Fat 0.042g 0.067g Onion
Monounsaturated Fat 0.013g 0.056g Welsh onion
Polyunsaturated fat 0.017g 0.156g Welsh onion
Tryptophan 0.014mg 0.021mg Welsh onion
Threonine 0.021mg 0.074mg Welsh onion
Isoleucine 0.014mg 0.081mg Welsh onion
Leucine 0.025mg 0.113mg Welsh onion
Lysine 0.039mg 0.095mg Welsh onion
Methionine 0.002mg 0.021mg Welsh onion
Phenylalanine 0.025mg 0.061mg Welsh onion
Valine 0.021mg 0.084mg Welsh onion
Histidine 0.014mg 0.033mg Welsh onion
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Onion
57%
Welsh onion
Minerals Daily Need Coverage Score
8%
Onion
17%
Welsh onion

Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 2.06g)
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.