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  6. Welsh onion vs. Breadfruit

Welsh onion vs. Breadfruit — In-Depth Nutrition Comparison

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Important differences between welsh onion and breadfruit

  • Welsh onion has more vitamin K, vitamin A, and iron; however, breadfruit has more fiber, potassium, and vitamin B5.
  • Welsh onion's daily need coverage for vitamin K is 161% more.
  • Welsh onion is lower in sugar.
  • Breadfruit has a higher glycemic index than welsh onion.

The food varieties used in the comparison are Onions, welsh, raw and Breadfruit, raw.

Infographic

Welsh onion vs Breadfruit 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% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more IronIron +125.9%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +63.3%
Contains more ManganeseManganese +128.3%
Contains more PotassiumPotassium +131.1%
Contains more CopperCopper +20%
Contains less SodiumSodium -88.2%
~equal in Magnesium ~25mg
~equal in Calcium ~17mg
~equal in Selenium ~0.6µg

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin EVitamin E +410%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin KVitamin K +38580%
Contains more FolateFolate +14.3%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B5Vitamin B5 +170.4%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more CholineCholine +84.9%
~equal in Vitamin C ~29mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Breadfruit DV% diff.
Vitamin K 193.4µg 0.5µg 161%
Fiber 2.4g 4.9g 10%
Iron 1.22mg 0.54mg 9%
Potassium 212mg 490mg 8%
Carbs 6.5g 27.12g 7%
Vitamin B5 0.169mg 0.457mg 6%
Vitamin B1 0.05mg 0.11mg 5%
Vitamin B2 0.09mg 0.03mg 5%
Zinc 0.52mg 0.12mg 4%
Vitamin B3 0.4mg 0.9mg 3%
Manganese 0.137mg 0.06mg 3%
Vitamin E 0.51mg 0.1mg 3%
Phosphorus 49mg 30mg 3%
Calories 34kcal 103kcal 3%
Copper 0.07mg 0.084mg 2%
Vitamin C 27mg 29mg 2%
Protein 1.9g 1.07g 2%
Vitamin B6 0.072mg 0.1mg 2%
Polyunsaturated fat 0.156g 0.066g 1%
Sodium 17mg 2mg 1%
Folate 16µg 14µg 1%
Choline 5.3mg 9.8mg 1%
Fats 0.4g 0.23g 0%
Net carbs 4.1g 22.22g N/A
Magnesium 23mg 25mg 0%
Calcium 18mg 17mg 0%
Sugar 2.18g 11g N/A
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.067g 0.048g 0%
Monounsaturated fat 0.056g 0.034g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0.052mg 0%
Isoleucine 0.081mg 0.064mg 0%
Leucine 0.113mg 0.065mg 0%
Lysine 0.095mg 0.037mg 0%
Methionine 0.021mg 0.01mg 0%
Phenylalanine 0.061mg 0.026mg 0%
Valine 0.084mg 0.047mg 0%
Histidine 0.033mg 0%

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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +77.6%
Contains more FatsFats +73.9%
Contains more WaterWater +28.1%
Contains more CarbsCarbs +317.2%
Contains more OtherOther +32.9%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +64.7%
Contains more Poly. FatPolyunsaturated fat +136.4%
Contains less Sat. FatSaturated fat -28.4%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.