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  6. Welsh onion vs. Broccoli

Welsh onion vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between welsh onion and broccoli

  • Welsh onion has more vitamin K, vitamin A, and iron, while broccoli has more vitamin C, folate, vitamin B5, and vitamin B6.
  • Welsh onion covers your daily need for vitamin K, 77% more than broccoli.
  • Welsh onion contains 2 times more vitamin A than broccoli. While welsh onion contains 1160IU of vitamin A, broccoli contains only 623IU.

These are the specific foods used in this comparison Onions, welsh, raw and Broccoli, raw.

Infographic

Welsh onion vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more IronIron +67.1%
Contains more CopperCopper +42.9%
Contains more ZincZinc +26.8%
Contains less SodiumSodium -48.5%
Contains more CalciumCalcium +161.1%
Contains more PotassiumPotassium +49.1%
Contains more PhosphorusPhosphorus +34.7%
Contains more ManganeseManganese +53.3%
Contains more SeleniumSelenium +316.7%
~equal in Magnesium ~21mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin KVitamin K +90.4%
Contains more Vitamin CVitamin C +230.4%
Contains more Vitamin EVitamin E +52.9%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +59.8%
Contains more Vitamin B5Vitamin B5 +239.1%
Contains more Vitamin B6Vitamin B6 +143.1%
Contains more FolateFolate +293.8%
Contains more CholineCholine +252.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Broccoli DV% diff.
Vitamin K 193.4µg 101.6µg 77%
Vitamin C 27mg 89.2mg 69%
Folate 16µg 63µg 12%
Vitamin B6 0.072mg 0.175mg 8%
Vitamin B5 0.169mg 0.573mg 8%
Iron 1.22mg 0.73mg 6%
Manganese 0.137mg 0.21mg 3%
Vitamin A 31µg 3%
Selenium 0.6µg 2.5µg 3%
Potassium 212mg 316mg 3%
Calcium 18mg 47mg 3%
Protein 1.9g 2.82g 2%
Copper 0.07mg 0.049mg 2%
Phosphorus 49mg 66mg 2%
Vitamin B2 0.09mg 0.117mg 2%
Choline 5.3mg 18.7mg 2%
Vitamin E 0.51mg 0.78mg 2%
Vitamin B1 0.05mg 0.071mg 2%
Vitamin B3 0.4mg 0.639mg 1%
Polyunsaturated fat 0.156g 0.038g 1%
Fructose 0.68g 1%
Sodium 17mg 33mg 1%
Zinc 0.52mg 0.41mg 1%
Fiber 2.4g 2.6g 1%
Calories 34kcal 34kcal 0%
Fats 0.4g 0.37g 0%
Carbs 6.5g 6.64g 0%
Net carbs 4.1g 4.04g N/A
Magnesium 23mg 21mg 0%
Sugar 2.18g 1.7g N/A
Saturated fat 0.067g 0.039g 0%
Monounsaturated fat 0.056g 0.011g 0%
Tryptophan 0.021mg 0.033mg 0%
Threonine 0.074mg 0.088mg 0%
Isoleucine 0.081mg 0.079mg 0%
Leucine 0.113mg 0.129mg 0%
Lysine 0.095mg 0.135mg 0%
Methionine 0.021mg 0.038mg 0%
Phenylalanine 0.061mg 0.117mg 0%
Valine 0.084mg 0.125mg 0%
Histidine 0.033mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +48.4%
Contains more OtherOther +24.3%
~equal in Fats ~0.37g
~equal in Carbs ~6.64g
~equal in Water ~89.3g

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +409.1%
Contains more Poly. FatPolyunsaturated fat +310.5%
Contains less Sat. FatSaturated fat -41.8%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.