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  6. Welsh onion vs. Almond butter

Welsh onion vs. Almond butter — In-Depth Nutrition Comparison

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How are Welsh onion and Almond butter different?

  • Welsh onion is richer in Vitamin K, and Vitamin C, while Almond butter is higher in Vitamin E , Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Calcium, and Fiber.
  • Welsh onion covers your daily need of Vitamin K 161% more than Almond butter.

Onions, welsh, raw and Nuts, almond butter, plain, without salt added types were used in this article.

Infographic

Welsh onion vs Almond butter 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.
Welsh onion
Welsh onion
0
:
10
Almond butter
Almond butter
Contains more Calcium +1827.8%
Contains more Iron +186.1%
Contains more Magnesium +1113%
Contains more Phosphorus +936.7%
Contains more Potassium +252.8%
Contains less Sodium -58.8%
Contains more Zinc +532.7%
Contains more Copper +1234.3%
Contains more Manganese +1455.5%
Contains more Selenium +300%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Contains more Calcium +1827.8%
Contains more Iron +186.1%
Contains more Magnesium +1113%
Contains more Phosphorus +936.7%
Contains more Potassium +252.8%
Contains less Sodium -58.8%
Contains more Zinc +532.7%
Contains more Copper +1234.3%
Contains more Manganese +1455.5%
Contains more Selenium +300%

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.
Welsh onion
Welsh onion
4
:
6
Almond butter
Almond butter
Contains more Vitamin A +115900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22%
Contains more Vitamin K +∞%
Contains more Vitamin E +4647.1%
Contains more Vitamin B2 +943.3%
Contains more Vitamin B3 +688.8%
Contains more Vitamin B5 +88.2%
Contains more Vitamin B6 +43.1%
Contains more Folate +231.3%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Contains more Vitamin A +115900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22%
Contains more Vitamin K +∞%
Contains more Vitamin E +4647.1%
Contains more Vitamin B2 +943.3%
Contains more Vitamin B3 +688.8%
Contains more Vitamin B5 +88.2%
Contains more Vitamin B6 +43.1%
Contains more Folate +231.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
1
:
4
Almond butter
Almond butter
Contains more Water +5418.3%
Contains more Protein +1003.2%
Contains more Fats +13775%
Contains more Carbs +189.5%
Contains more Other +340%
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more Water +5418.3%
Contains more Protein +1003.2%
Contains more Fats +13775%
Contains more Carbs +189.5%
Contains more Other +340%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
1
:
2
Almond butter
Almond butter
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +57837.5%
Contains more Polyunsaturated fat +8626.3%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +57837.5%
Contains more Polyunsaturated fat +8626.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Welsh onion Almond butter Opinion
Net carbs 4.1g 8.52g Almond butter
Protein 1.9g 20.96g Almond butter
Fats 0.4g 55.5g Almond butter
Carbs 6.5g 18.82g Almond butter
Calories 34kcal 614kcal Almond butter
Starch 0.08g Almond butter
Sugar 2.18g 4.43g Welsh onion
Fiber 2.4g 10.3g Almond butter
Calcium 18mg 347mg Almond butter
Iron 1.22mg 3.49mg Almond butter
Magnesium 23mg 279mg Almond butter
Phosphorus 49mg 508mg Almond butter
Potassium 212mg 748mg Almond butter
Sodium 17mg 7mg Almond butter
Zinc 0.52mg 3.29mg Almond butter
Copper 0.07mg 0.934mg Almond butter
Manganese 0.137mg 2.131mg Almond butter
Selenium 0.6µg 2.4µg Almond butter
Vitamin A 1160IU 1IU Welsh onion
Vitamin E 0.51mg 24.21mg Almond butter
Vitamin C 27mg 0mg Welsh onion
Vitamin B1 0.05mg 0.041mg Welsh onion
Vitamin B2 0.09mg 0.939mg Almond butter
Vitamin B3 0.4mg 3.155mg Almond butter
Vitamin B5 0.169mg 0.318mg Almond butter
Vitamin B6 0.072mg 0.103mg Almond butter
Folate 16µg 53µg Almond butter
Vitamin K 193.4µg 0µg Welsh onion
Tryptophan 0.021mg 0.159mg Almond butter
Threonine 0.074mg 0.555mg Almond butter
Isoleucine 0.081mg 0.813mg Almond butter
Leucine 0.113mg 1.483mg Almond butter
Lysine 0.095mg 0.612mg Almond butter
Methionine 0.021mg 0.122mg Almond butter
Phenylalanine 0.061mg 1.149mg Almond butter
Valine 0.084mg 0.937mg Almond butter
Histidine 0.033mg 0.55mg Almond butter
Saturated Fat 0.067g 4.152g Welsh onion
Monounsaturated Fat 0.056g 32.445g Almond butter
Polyunsaturated fat 0.156g 13.613g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Almond butter
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
61%
Welsh onion
71%
Almond butter
Minerals Daily Need Coverage Score
17%
Welsh onion
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 2.25g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 4.085g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2.8)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.