Wafer vs. Welsh onion — In-Depth Nutrition Comparison

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Significant differences between wafer and welsh onion

Wafer has more copper, iron, manganese, vitamin B3, and vitamin B2; however, welsh onion is richer in vitamin K, vitamin C, and vitamin A.
Welsh onion covers your daily vitamin K needs 159% more than wafer.
Welsh onion has 63 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while welsh onion has 0.067g.
Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of welsh onion is 39.

Specific food types used in this comparison are Cookies, chocolate wafers and Onions, welsh, raw.

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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.

Wafer

Welsh onion

Contains more MagnesiumMagnesium	+130.4%
Contains more CalciumCalcium	+72.2%
Contains more IronIron	+228.7%
Contains more CopperCopper	+561.4%
Contains more ZincZinc	+109.6%
Contains more PhosphorusPhosphorus	+169.4%
Contains more ManganeseManganese	+408%
Contains more SeleniumSelenium	+850%

Contains less SodiumSodium

-97.1%

~equal in Potassium ~212mg

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.

Wafer

Welsh onion

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+41.2%
Contains more Vitamin B1Vitamin B1	+306%
Contains more Vitamin B2Vitamin B2	+195.6%
Contains more Vitamin B3Vitamin B3	+614.5%
Contains more Vitamin B5Vitamin B5	+125.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+193.8%
Contains more CholineCholine	+169.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+41.2%
Contains more Vitamin KVitamin K	+7958.3%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	2.4µg	193.4µg	159%
Copper	0.463mg	0.07mg	44%
Iron	4.01mg	1.22mg	35%
Vitamin C	0mg	27mg	30%
Polyunsaturated fat	4.153g	0.156g	27%
Manganese	0.696mg	0.137mg	24%
Sodium	580mg	17mg	24%
Carbs	72.7g	6.5g	22%
Fats	14.2g	0.4g	21%
Calories	433kcal	34kcal	20%
Saturated fat	4.241g	0.067g	19%
Vitamin B3	2.858mg	0.4mg	15%
Vitamin B2	0.266mg	0.09mg	14%
Vitamin B1	0.203mg	0.05mg	13%
Phosphorus	132mg	49mg	12%
Monounsaturated fat	4.865g	0.056g	12%
Selenium	5.7µg	0.6µg	9%
Protein	6.6g	1.9g	9%
Folate	47µg	16µg	8%
Magnesium	53mg	23mg	7%
Zinc	1.09mg	0.52mg	5%
Fiber	3.4g	2.4g	4%
Vitamin B12	0.09µg	0µg	4%
Vitamin B5	0.381mg	0.169mg	4%
Caffeine	10mg	0mg	3%
Choline	14.3mg	5.3mg	2%
Vitamin B6	0.051mg	0.072mg	2%
Vitamin E	0.72mg	0.51mg	1%
Cholesterol	2mg	0mg	1%
Calcium	31mg	18mg	1%
Net carbs	69.3g	4.1g	N/A
Potassium	210mg	212mg	0%
Sugar	37.43g	2.18g	N/A
Vitamin A	3µg		0%
Tryptophan	0.096mg	0.021mg	0%
Threonine	0.22mg	0.074mg	0%
Isoleucine	0.261mg	0.081mg	0%
Leucine	0.447mg	0.113mg	0%
Lysine	0.281mg	0.095mg	0%
Methionine	0.105mg	0.021mg	0%
Phenylalanine	0.308mg	0.061mg	0%
Valine	0.323mg	0.084mg	0%
Histidine	0.128mg	0.033mg	0%
Omega-3 - EPA	0.003g		N/A
Omega-3 - DHA	0.002g		N/A