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Tomato vs Welsh onion - In-Depth Nutrition Comparison

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Important differences between Tomato and Welsh onion

  • Tomato has less Vitamin K, Vitamin C, Iron, and Vitamin B2.
  • Welsh onion's daily need coverage for Vitamin K is 155% more.

The food varieties used in the comparison are Tomatoes, red, ripe, raw, year round average and Onions, welsh, raw.

Infographic

Tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tomato
2
:
Contains more Potassium +11.8%
Contains less Sodium -70.6%
Contains more Iron +351.9%
Contains more Calcium +80%
Contains more Magnesium +109.1%
Contains more Copper +18.6%
Contains more Zinc +205.9%
Contains more Phosphorus +104.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Contains more Potassium +11.8%
Contains less Sodium -70.6%
Contains more Iron +351.9%
Contains more Calcium +80%
Contains more Magnesium +109.1%
Contains more Copper +18.6%
Contains more Zinc +205.9%
Contains more Phosphorus +104.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tomato
3
:
Contains more Vitamin B3 +48.5%
Contains more Vitamin B6 +11.1%
Contains more Vitamin C +97.1%
Contains more Vitamin A +39.3%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +373.7%
Contains more Vitamin B5 +89.9%
Contains more Vitamin K +2348.1%
Equal in Vitamin E - 0.51
Equal in Vitamin B6 - 0.072
Equal in Folate - 16
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Contains more Vitamin B3 +48.5%
Contains more Vitamin B6 +11.1%
Contains more Vitamin C +97.1%
Contains more Vitamin A +39.3%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +373.7%
Contains more Vitamin B5 +89.9%
Contains more Vitamin K +2348.1%
Equal in Vitamin E - 0.51
Equal in Vitamin B6 - 0.072
Equal in Folate - 16

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Tomato
61
Welsh onion
Mineral Summary Score
10
Tomato
18
Welsh onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Tomato
11%
Welsh onion
Carbohydrates
4%
Tomato
7%
Welsh onion
Fats
1%
Tomato
2%
Welsh onion

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tomato Welsh onion
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.45g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Tomato Welsh onion Opinion
Calories 18 34 Welsh onion
Protein 0.88 1.9 Welsh onion
Fats 0.2 0.4 Welsh onion
Vitamin C 13.7 27 Welsh onion
Carbs 3.89 6.5 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 1.22 Welsh onion
Calcium 10 18 Welsh onion
Potassium 237 212 Tomato
Magnesium 11 23 Welsh onion
Sugar 2.63 2.18 Welsh onion
Fiber 1.2 2.4 Welsh onion
Copper 0.059 0.07 Welsh onion
Zinc 0.17 0.52 Welsh onion
Starch 0 Tomato
Phosphorus 24 49 Welsh onion
Sodium 5 17 Tomato
Vitamin A 833 1160 Welsh onion
Vitamin E 0.54 0.51 Tomato
Vitamin D 0 0
Vitamin B1 0.037 0.05 Welsh onion
Vitamin B2 0.019 0.09 Welsh onion
Vitamin B3 0.594 0.4 Tomato
Vitamin B5 0.089 0.169 Welsh onion
Vitamin B6 0.08 0.072 Tomato
Vitamin B12 0 0
Vitamin K 7.9 193.4 Welsh onion
Folate 15 16 Welsh onion
Trans Fat 0 0
Saturated Fat 0.028 0.067 Tomato
Monounsaturated Fat 0.031 0.056 Welsh onion
Polyunsaturated fat 0.083 0.156 Welsh onion
Tryptophan 0.006 0.021 Welsh onion
Threonine 0.027 0.074 Welsh onion
Isoleucine 0.018 0.081 Welsh onion
Leucine 0.025 0.113 Welsh onion
Lysine 0.027 0.095 Welsh onion
Methionine 0.006 0.021 Welsh onion
Phenylalanine 0.027 0.061 Welsh onion
Valine 0.018 0.084 Welsh onion
Histidine 0.014 0.033 Welsh onion
Fructose 1.37 Tomato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.