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  6. Welsh onion vs. Avocado

Welsh onion vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between welsh onion and avocadoes

  • Welsh onion has more vitamin K, vitamin A, and vitamin C; however, avocadoes are richer in vitamin B5, fiber, folate, vitamin B6, copper, and vitamin E.
  • Welsh onion covers your daily vitamin K needs 144% more than avocadoes.
  • Avocadoes have 8 times less vitamin A than welsh onion. Welsh onion has 1160IU of vitamin A, while avocadoes have 146IU.
  • Welsh onion contains less saturated fat.

Specific food types used in this comparison are Onions, welsh, raw and Avocados, raw, all commercial varieties.

Infographic

Welsh onion vs Avocado 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +50%
Contains more IronIron +121.8%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +26.1%
Contains more PotassiumPotassium +128.8%
Contains more CopperCopper +171.4%
Contains more ZincZinc +23.1%
Contains less SodiumSodium -58.8%
~equal in Phosphorus ~52mg
~equal in Manganese ~0.142mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +170%
Contains more Vitamin KVitamin K +821%
Contains more Vitamin EVitamin E +305.9%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +334.5%
Contains more Vitamin B5Vitamin B5 +721.9%
Contains more Vitamin B6Vitamin B6 +256.9%
Contains more FolateFolate +406.3%
Contains more CholineCholine +167.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Avocado DV% diff.
Vitamin K 193.4µg 21µg 144%
Monounsaturated fat 0.056g 9.799g 24%
Vitamin B5 0.169mg 1.389mg 24%
Fats 0.4g 14.66g 22%
Vitamin C 27mg 10mg 19%
Fiber 2.4g 6.7g 17%
Folate 16µg 81µg 16%
Vitamin B6 0.072mg 0.257mg 14%
Copper 0.07mg 0.19mg 13%
Polyunsaturated fat 0.156g 1.816g 11%
Vitamin E 0.51mg 2.07mg 10%
Saturated fat 0.067g 2.126g 9%
Potassium 212mg 485mg 8%
Iron 1.22mg 0.55mg 8%
Vitamin B3 0.4mg 1.738mg 8%
Calories 34kcal 160kcal 6%
Vitamin B2 0.09mg 0.13mg 3%
Choline 5.3mg 14.2mg 2%
Vitamin A 7µg 1%
Zinc 0.52mg 0.64mg 1%
Magnesium 23mg 29mg 1%
Calcium 18mg 12mg 1%
Carbs 6.5g 8.53g 1%
Vitamin B1 0.05mg 0.067mg 1%
Protein 1.9g 2g 0%
Net carbs 4.1g 1.83g N/A
Sugar 2.18g 0.66g N/A
Starch 0.11g 0%
Phosphorus 49mg 52mg 0%
Sodium 17mg 7mg 0%
Selenium 0.6µg 0.4µg 0%
Manganese 0.137mg 0.142mg 0%
Tryptophan 0.021mg 0.025mg 0%
Threonine 0.074mg 0.073mg 0%
Isoleucine 0.081mg 0.084mg 0%
Leucine 0.113mg 0.143mg 0%
Lysine 0.095mg 0.132mg 0%
Methionine 0.021mg 0.038mg 0%
Phenylalanine 0.061mg 0.097mg 0%
Valine 0.084mg 0.107mg 0%
Histidine 0.033mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more WaterWater +23.6%
Contains more FatsFats +3565%
Contains more CarbsCarbs +31.2%
Contains more OtherOther +125.7%
~equal in Protein ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +17398.2%
Contains more Poly. FatPolyunsaturated fat +1064.1%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.