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  6. Raisin vs. Welsh onion

Raisin vs. Welsh onion — In-Depth Nutrition Comparison

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Differences between raisins and welsh onion

  • Raisins have more copper, potassium, iron, vitamin B6, phosphorus, manganese, and fiber, while welsh onion has more vitamin K, vitamin C, and vitamin A.
  • Welsh onion's daily need coverage for vitamin K is 158% higher.
  • Welsh onion contains 5 times less copper than raisins. Raisins contain 0.318mg of copper, while welsh onion contains 0.07mg.
  • Welsh onion has a lower glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of raisins is 64.

The food types used in this comparison are Raisins, seedless and Onions, welsh, raw.

Infographic

Raisin 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.
Raisin
Raisin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +177.8%
Contains more PotassiumPotassium +253.3%
Contains more IronIron +54.1%
Contains more CopperCopper +354.3%
Contains more PhosphorusPhosphorus +106.1%
Contains less SodiumSodium -35.3%
Contains more ManganeseManganese +118.2%
Contains more ZincZinc +136.4%
~equal in Selenium ~0.6µg

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.
Raisin
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 B1Vitamin B1 +112%
Contains more Vitamin B2Vitamin B2 +38.9%
Contains more Vitamin B3Vitamin B3 +91.5%
Contains more Vitamin B6Vitamin B6 +141.7%
Contains more CholineCholine +109.4%
Contains more Vitamin CVitamin C +1073.9%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B5Vitamin B5 +77.9%
Contains more Vitamin KVitamin K +5425.7%
Contains more FolateFolate +220%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Welsh onion DV% diff.
Vitamin K 3.5µg 193.4µg 158%
Fructose 29.68g 37%
Copper 0.318mg 0.07mg 28%
Vitamin C 2.3mg 27mg 27%
Carbs 79.18g 6.5g 24%
Potassium 749mg 212mg 16%
Calories 299kcal 34kcal 13%
Vitamin B6 0.174mg 0.072mg 8%
Iron 1.88mg 1.22mg 8%
Phosphorus 101mg 49mg 7%
Manganese 0.299mg 0.137mg 7%
Vitamin B1 0.106mg 0.05mg 5%
Fiber 3.7g 2.4g 5%
Folate 5µg 16µg 3%
Vitamin E 0.12mg 0.51mg 3%
Vitamin B2 0.125mg 0.09mg 3%
Calcium 50mg 18mg 3%
Zinc 0.22mg 0.52mg 3%
Protein 3.07g 1.9g 2%
Vitamin B3 0.766mg 0.4mg 2%
Magnesium 32mg 23mg 2%
Vitamin B5 0.095mg 0.169mg 1%
Choline 11.1mg 5.3mg 1%
Starch 2.7g 1%
Polyunsaturated fat 0.037g 0.156g 1%
Fats 0.46g 0.4g 0%
Net carbs 75.48g 4.1g N/A
Sugar 59.19g 2.18g N/A
Sodium 11mg 17mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.058g 0.067g 0%
Monounsaturated fat 0.051g 0.056g 0%
Tryptophan 0.05mg 0.021mg 0%
Threonine 0.077mg 0.074mg 0%
Isoleucine 0.057mg 0.081mg 0%
Leucine 0.096mg 0.113mg 0%
Lysine 0.084mg 0.095mg 0%
Methionine 0.021mg 0.021mg 0%
Phenylalanine 0.065mg 0.061mg 0%
Valine 0.083mg 0.084mg 0%
Histidine 0.072mg 0.033mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 ProteinProtein +61.6%
Contains more FatsFats +15%
Contains more CarbsCarbs +1118.2%
Contains more OtherOther +165.7%
Contains more WaterWater +486.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 -13.4%
Contains more Poly. FatPolyunsaturated fat +321.6%
~equal in Monounsaturated fat ~0.056g

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.