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  6. Welsh onion vs. Beefsteak raw

Welsh onion vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the differences between welsh onion and beefsteak raw?

  • Welsh onion is higher in vitamin K, vitamin C, and vitamin A, yet beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus.
  • Welsh onion's daily need coverage for vitamin K is 160% more.
  • The glycemic index of beefsteak raw is lower.

We used Onions, welsh, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Welsh onion vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +260%
Contains less SodiumSodium -69.1%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +76.9%
Contains more IronIron +63.9%
Contains more CopperCopper +12.9%
Contains more ZincZinc +919.2%
Contains more PhosphorusPhosphorus +349%
Contains more SeleniumSelenium +4550%
~equal in Magnesium ~25mg

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +12793.3%
Contains more FolateFolate +433.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +102.2%
Contains more Vitamin B3Vitamin B3 +1162%
Contains more Vitamin B6Vitamin B6 +654.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Welsh onion Beefsteak raw DV% diff.
Vitamin K 193.4µg 1.5µg 160%
Vitamin B12 0µg 2.69µg 112%
Selenium 0.6µg 27.9µg 50%
Zinc 0.52mg 5.3mg 43%
Protein 1.9g 21.38g 39%
Vitamin B6 0.072mg 0.543mg 36%
Vitamin C 27mg 0mg 30%
Vitamin B3 0.4mg 5.048mg 29%
Phosphorus 49mg 220mg 24%
Cholesterol 0mg 67mg 22%
Iron 1.22mg 2mg 10%
Fiber 2.4g 0g 10%
Saturated fat 0.067g 1.875g 8%
Fats 0.4g 5.36g 8%
Vitamin B2 0.09mg 0.182mg 7%
Manganese 0.137mg 6%
Monounsaturated fat 0.056g 2.354g 6%
Calories 34kcal 134kcal 5%
Potassium 212mg 375mg 5%
Vitamin E 0.51mg 3%
Vitamin B5 0.169mg 3%
Folate 16µg 3µg 3%
Carbs 6.5g 0g 2%
Sodium 17mg 55mg 2%
Vitamin B1 0.05mg 0.075mg 2%
Vitamin D 0µg 0.1µg 1%
Copper 0.07mg 0.079mg 1%
Calcium 18mg 5mg 1%
Choline 5.3mg 1%
Net carbs 4.1g 0g N/A
Vitamin D 0IU 3IU 0%
Magnesium 23mg 25mg 0%
Sugar 2.18g 0g N/A
Vitamin A 2µg 0%
Trans fat 0g 0.253g N/A
Polyunsaturated fat 0.156g 0.189g 0%
Tryptophan 0.021mg 0.262mg 0%
Threonine 0.074mg 1.099mg 0%
Isoleucine 0.081mg 1.09mg 0%
Leucine 0.113mg 2.011mg 0%
Lysine 0.095mg 2.247mg 0%
Methionine 0.021mg 0.621mg 0%
Phenylalanine 0.061mg 0.931mg 0%
Valine 0.084mg 1.152mg 0%
Histidine 0.033mg 0.868mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.1%
Contains more OtherOther +112.1%
Contains more ProteinProtein +1025.3%
Contains more FatsFats +1240%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +4103.6%
Contains more Poly. FatPolyunsaturated fat +21.2%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.