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  6. Pomegranate vs. Welsh onion

Pomegranate vs. Welsh onion — In-Depth Nutrition Comparison

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How are pomegranate and welsh onion different?

  • Pomegranate is higher in copper, fiber, and folate; however, welsh onion is richer in vitamin K, vitamin A, vitamin C, and iron.
  • Daily need coverage for vitamin K for welsh onion is 148% higher.
  • Pomegranate contains 6 times more sugar than welsh onion. While pomegranate contains 13.67g of sugar, welsh onion contains only 2.18g.

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

Infographic

Pomegranate 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 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 PotassiumPotassium +11.3%
Contains more CopperCopper +125.7%
Contains less SodiumSodium -82.4%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +80%
Contains more IronIron +306.7%
Contains more ZincZinc +48.6%
Contains more PhosphorusPhosphorus +36.1%
Contains more ManganeseManganese +15.1%
Contains more SeleniumSelenium +20%

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.
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 EVitamin E +17.6%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin B5Vitamin B5 +123.1%
Contains more FolateFolate +137.5%
Contains more CholineCholine +43.4%
Contains more Vitamin CVitamin C +164.7%
Contains more Vitamin B2Vitamin B2 +69.8%
Contains more Vitamin B3Vitamin B3 +36.5%
Contains more Vitamin KVitamin K +1079.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.072mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Welsh onion DV% diff.
Vitamin K 16.4µg 193.4µg 148%
Vitamin C 10.2mg 27mg 19%
Iron 0.3mg 1.22mg 12%
Copper 0.158mg 0.07mg 10%
Folate 38µg 16µg 6%
Fiber 4g 2.4g 6%
Carbs 18.7g 6.5g 4%
Vitamin B5 0.377mg 0.169mg 4%
Magnesium 12mg 23mg 3%
Vitamin B2 0.053mg 0.09mg 3%
Calories 83kcal 34kcal 2%
Zinc 0.35mg 0.52mg 2%
Phosphorus 36mg 49mg 2%
Manganese 0.119mg 0.137mg 1%
Polyunsaturated fat 0.079g 0.156g 1%
Vitamin B3 0.293mg 0.4mg 1%
Vitamin B1 0.067mg 0.05mg 1%
Vitamin E 0.6mg 0.51mg 1%
Fats 1.17g 0.4g 1%
Sodium 3mg 17mg 1%
Potassium 236mg 212mg 1%
Calcium 10mg 18mg 1%
Protein 1.67g 1.9g 0%
Net carbs 14.7g 4.1g N/A
Sugar 13.67g 2.18g N/A
Selenium 0.5µg 0.6µg 0%
Vitamin B6 0.075mg 0.072mg 0%
Choline 7.6mg 5.3mg 0%
Saturated fat 0.12g 0.067g 0%
Monounsaturated fat 0.093g 0.056g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +192.5%
Contains more CarbsCarbs +187.7%
Contains more ProteinProtein +13.8%
Contains more WaterWater +16.1%
Contains more OtherOther +32.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 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 more Mono. FatMonounsaturated fat +66.1%
Contains less Sat. FatSaturated fat -44.2%
Contains more Poly. FatPolyunsaturated fat +97.5%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.