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Welsh onion vs Bell pepper - In-Depth Nutrition Comparison

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What are the main differences between Welsh onion and Bell pepper?

  • Welsh onion is richer in Vitamin K, and Iron, yet Bell pepper is richer in Vitamin C, and Vitamin B6.
  • Welsh onion's daily need coverage for Vitamin K is 155% higher.
  • Welsh onion has 4 times more Zinc than Bell pepper. Welsh onion has 0.52mg of Zinc, while Bell pepper has 0.13mg.

We used Onions, welsh, raw and Peppers, sweet, green, raw types in this comparison.

Infographic

Welsh onion vs Bell pepper 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +80%
Contains more Iron +258.8%
Contains more Magnesium +130%
Contains more Phosphorus +145%
Contains more Potassium +21.1%
Contains more Zinc +300%
Contains less Sodium -82.4%
Equal in Copper - 0.066
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Contains more Calcium +80%
Contains more Iron +258.8%
Contains more Magnesium +130%
Contains more Phosphorus +145%
Contains more Potassium +21.1%
Contains more Zinc +300%
Contains less Sodium -82.4%
Equal in Copper - 0.066

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
:
Contains more Vitamin A +213.5%
Contains more Vitamin E +37.8%
Contains more Vitamin B2 +221.4%
Contains more Vitamin B5 +70.7%
Contains more Folate +60%
Contains more Vitamin K +2513.5%
Contains more Vitamin C +197.8%
Contains more Vitamin B1 +14%
Contains more Vitamin B3 +20%
Contains more Vitamin B6 +211.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Contains more Vitamin A +213.5%
Contains more Vitamin E +37.8%
Contains more Vitamin B2 +221.4%
Contains more Vitamin B5 +70.7%
Contains more Folate +60%
Contains more Vitamin K +2513.5%
Contains more Vitamin C +197.8%
Contains more Vitamin B1 +14%
Contains more Vitamin B3 +20%
Contains more Vitamin B6 +211.1%

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.
Welsh onion Bell pepper
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Bell pepper Opinion
Net carbs 4.1g 2.94g Welsh onion
Protein 1.9g 0.86g Welsh onion
Fats 0.4g 0.17g Welsh onion
Carbs 6.5g 4.64g Welsh onion
Calories 34kcal 20kcal Welsh onion
Starch g 0g Bell pepper
Fructose g 1.12g Bell pepper
Sugar 2.18g 2.4g Welsh onion
Fiber 2.4g 1.7g Welsh onion
Calcium 18mg 10mg Welsh onion
Iron 1.22mg 0.34mg Welsh onion
Magnesium 23mg 10mg Welsh onion
Phosphorus 49mg 20mg Welsh onion
Potassium 212mg 175mg Welsh onion
Sodium 17mg 3mg Bell pepper
Zinc 0.52mg 0.13mg Welsh onion
Copper 0.07mg 0.066mg Welsh onion
Vitamin A 1160IU 370IU Welsh onion
Vitamin E 0.51mg 0.37mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 80.4mg Bell pepper
Vitamin B1 0.05mg 0.057mg Bell pepper
Vitamin B2 0.09mg 0.028mg Welsh onion
Vitamin B3 0.4mg 0.48mg Bell pepper
Vitamin B5 0.169mg 0.099mg Welsh onion
Vitamin B6 0.072mg 0.224mg Bell pepper
Folate 16µg 10µg Welsh onion
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 7.4µg Welsh onion
Tryptophan 0.021mg 0.012mg Welsh onion
Threonine 0.074mg 0.036mg Welsh onion
Isoleucine 0.081mg 0.024mg Welsh onion
Leucine 0.113mg 0.036mg Welsh onion
Lysine 0.095mg 0.039mg Welsh onion
Methionine 0.021mg 0.007mg Welsh onion
Phenylalanine 0.061mg 0.092mg Bell pepper
Valine 0.084mg 0.036mg Welsh onion
Histidine 0.033mg 0.01mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.058g Bell pepper
Monounsaturated Fat 0.056g 0.008g Welsh onion
Polyunsaturated fat 0.156g 0.062g Welsh onion

Which food is preferable for your diet?

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

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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
61
Welsh onion
34
Bell pepper
Mineral Summary Score
18
Welsh onion
9
Bell pepper

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
11%
Welsh onion
5%
Bell pepper
Carbohydrates
7%
Welsh onion
5%
Bell pepper
Fats
2%
Welsh onion
1%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.22g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.1)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bell pepper
Bell pepper is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 7)
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

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.