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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, and Iron, while Broccoli has more Vitamin C, Folate, Vitamin B5, and Vitamin B6.
  • Welsh onion covers your daily need of Vitamin K 77% more than Broccoli.
  • Welsh onion contains 2 times more Iron than Broccoli. While Welsh onion contains 1.22mg of Iron, Broccoli contains only 0.73mg.

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

Infographic

Welsh onion vs Broccoli infographic
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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 Iron +67.1%
Contains more Copper +42.9%
Contains more Zinc +26.8%
Contains less Sodium -48.5%
Contains more Calcium +161.1%
Contains more Potassium +49.1%
Contains more Phosphorus +34.7%
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Iron +67.1%
Contains more Copper +42.9%
Contains more Zinc +26.8%
Contains less Sodium -48.5%
Contains more Calcium +161.1%
Contains more Potassium +49.1%
Contains more Phosphorus +34.7%
Equal in Magnesium - 21

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 +86.2%
Contains more Vitamin K +90.4%
Contains more Vitamin C +230.4%
Contains more Vitamin E +52.9%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +239.1%
Contains more Vitamin B6 +143.1%
Contains more Folate +293.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin A +86.2%
Contains more Vitamin K +90.4%
Contains more Vitamin C +230.4%
Contains more Vitamin E +52.9%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +239.1%
Contains more Vitamin B6 +143.1%
Contains more Folate +293.8%

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
65
Broccoli
Mineral Summary Score
18
Welsh onion
18
Broccoli

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
17%
Broccoli
Carbohydrates
7%
Welsh onion
7%
Broccoli
Fats
2%
Welsh onion
2%
Broccoli

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 Broccoli
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 16mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Welsh onion Broccoli Opinion
Calories 34 34
Protein 1.9 2.82 Broccoli
Fats 0.4 0.37 Welsh onion
Vitamin C 27 89.2 Broccoli
Net carbs 4.099999904632568 4.039999961853027 Welsh onion
Carbs 6.5 6.64 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 0.73 Welsh onion
Calcium 18 47 Broccoli
Potassium 212 316 Broccoli
Magnesium 23 21 Welsh onion
Sugar 2.18 1.7 Broccoli
Fiber 2.4 2.6 Broccoli
Copper 0.07 0.049 Welsh onion
Zinc 0.52 0.41 Welsh onion
Starch 0 Broccoli
Phosphorus 49 66 Broccoli
Sodium 17 33 Welsh onion
Vitamin A 1160 623 Welsh onion
Vitamin E 0.51 0.78 Broccoli
Vitamin D 0 0
Vitamin B1 0.05 0.071 Broccoli
Vitamin B2 0.09 0.117 Broccoli
Vitamin B3 0.4 0.639 Broccoli
Vitamin B5 0.169 0.573 Broccoli
Vitamin B6 0.072 0.175 Broccoli
Vitamin B12 0 0
Vitamin K 193.4 101.6 Welsh onion
Folate 16 63 Broccoli
Trans Fat 0 0
Saturated Fat 0.067 0.039 Broccoli
Monounsaturated Fat 0.056 0.011 Welsh onion
Polyunsaturated fat 0.156 0.038 Welsh onion
Tryptophan 0.021 0.033 Broccoli
Threonine 0.074 0.088 Broccoli
Isoleucine 0.081 0.079 Welsh onion
Leucine 0.113 0.129 Broccoli
Lysine 0.095 0.135 Broccoli
Methionine 0.021 0.038 Broccoli
Phenylalanine 0.061 0.117 Broccoli
Valine 0.084 0.125 Broccoli
Histidine 0.033 0.059 Broccoli
Fructose 0.68 Broccoli

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. 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.