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  6. Welsh onion vs. Cream cheese

Welsh onion vs. Cream cheese — In-Depth Nutrition Comparison

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Significant differences between welsh onion and cream cheese

  • Welsh onion has more vitamin K, vitamin C, iron, and fiber; however, cream cheese is richer in selenium, vitamin B2, and vitamin B12.
  • Welsh onion covers your daily vitamin K needs 159% more than cream cheese.
  • Welsh onion contains less sodium.
  • Welsh onion has a higher glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of cream cheese is 0.

Specific food types used in this comparison are Onions, welsh, raw and Cheese, cream.

Infographic

Welsh onion vs Cream cheese 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +155.6%
Contains more PotassiumPotassium +60.6%
Contains more IronIron +1009.1%
Contains more CopperCopper +288.9%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +1145.5%
Contains more CalciumCalcium +438.9%
Contains more PhosphorusPhosphorus +118.4%
Contains more SeleniumSelenium +1333.3%
~equal in Zinc ~0.5mg

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B3Vitamin B3 +339.6%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin KVitamin K +9109.5%
Contains more FolateFolate +77.8%
Contains more Vitamin EVitamin E +68.6%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B5Vitamin B5 +205.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +413.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Cream cheese DV% diff.
Vitamin K 193.4µg 2.1µg 159%
Saturated fat 0.067g 20.213g 92%
Fats 0.4g 34.44g 52%
Vitamin A 308µg 34%
Cholesterol 0mg 101mg 34%
Vitamin C 27mg 0mg 30%
Monounsaturated fat 0.056g 8.907g 22%
Calories 34kcal 350kcal 16%
Selenium 0.6µg 8.6µg 15%
Iron 1.22mg 0.11mg 14%
Sodium 17mg 314mg 13%
Vitamin B2 0.09mg 0.23mg 11%
Fiber 2.4g 0g 10%
Polyunsaturated fat 0.156g 1.483g 9%
Vitamin B12 0µg 0.22µg 9%
Protein 1.9g 6.15g 9%
Calcium 18mg 97mg 8%
Phosphorus 49mg 107mg 8%
Vitamin B5 0.169mg 0.517mg 7%
Copper 0.07mg 0.018mg 6%
Manganese 0.137mg 0.011mg 5%
Choline 5.3mg 27.2mg 4%
Magnesium 23mg 9mg 3%
Vitamin E 0.51mg 0.86mg 2%
Vitamin B1 0.05mg 0.023mg 2%
Vitamin B3 0.4mg 0.091mg 2%
Potassium 212mg 132mg 2%
Folate 16µg 9µg 2%
Vitamin B6 0.072mg 0.056mg 1%
Carbs 6.5g 5.52g 0%
Net carbs 4.1g 5.52g N/A
Sugar 2.18g 3.76g N/A
Zinc 0.52mg 0.5mg 0%
Starch 0.35g 0%
Tryptophan 0.021mg 0.069mg 0%
Threonine 0.074mg 0.233mg 0%
Isoleucine 0.081mg 0.324mg 0%
Leucine 0.113mg 0.657mg 0%
Lysine 0.095mg 0.567mg 0%
Methionine 0.021mg 0.191mg 0%
Phenylalanine 0.061mg 0.291mg 0%
Valine 0.084mg 0.395mg 0%
Histidine 0.033mg 0.175mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +17.8%
Contains more WaterWater +72%
Contains more ProteinProtein +223.7%
Contains more FatsFats +8510%
Contains more OtherOther +81.4%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +15805.4%
Contains more Poly. FatPolyunsaturated fat +850.6%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.