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  6. Welsh onion vs. Mozzarella

Welsh onion vs. Mozzarella — In-Depth Nutrition Comparison

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Significant differences between welsh onion and mozzarella

  • Welsh onion has more vitamin K and vitamin C; however, mozzarella is richer in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2.
  • Welsh onion covers your daily vitamin K needs 160% more than mozzarella.
  • Welsh onion contains less saturated fat.
  • Welsh onion has a higher glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of mozzarella is 27.

Specific food types used in this comparison are Onions, welsh, raw and Cheese, mozzarella, low sodium.

Infographic

Welsh onion vs Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +123.2%
Contains more IronIron +388%
Contains more CopperCopper +159.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +13%
Contains more CalciumCalcium +3961.1%
Contains more ZincZinc +501.9%
Contains more PhosphorusPhosphorus +969.4%
Contains more SeleniumSelenium +2516.7%
~equal in Sodium ~16mg

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +10644.4%
Contains more FolateFolate +77.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +277.8%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +247.2%

All nutrients comparison - raw data values

Nutrient Welsh onion Mozzarella DV% diff.
Vitamin K 193.4µg 1.8µg 160%
Calcium 18mg 731mg 71%
Phosphorus 49mg 524mg 68%
Protein 1.9g 27.5g 51%
Saturated fat 0.067g 10.867g 49%
Vitamin B12 0µg 0.92µg 38%
Vitamin C 27mg 0mg 30%
Selenium 0.6µg 15.7µg 27%
Fats 0.4g 17.1g 26%
Zinc 0.52mg 3.13mg 24%
Vitamin B2 0.09mg 0.34mg 19%
Cholesterol 0mg 54mg 18%
Vitamin A 137µg 15%
Monounsaturated fat 0.056g 4.844g 12%
Calories 34kcal 280kcal 12%
Iron 1.22mg 0.25mg 12%
Fiber 2.4g 0g 10%
Manganese 0.137mg 6%
Copper 0.07mg 0.027mg 5%
Vitamin B5 0.169mg 3%
Vitamin B1 0.05mg 0.02mg 3%
Potassium 212mg 95mg 3%
Polyunsaturated fat 0.156g 0.509g 2%
Choline 5.3mg 18.4mg 2%
Folate 16µg 9µg 2%
Vitamin D 0IU 13IU 2%
Vitamin B3 0.4mg 0.12mg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin E 0.51mg 0.15mg 2%
Vitamin B6 0.072mg 0.08mg 1%
Magnesium 23mg 26mg 1%
Carbs 6.5g 3.1g 1%
Net carbs 4.1g 3.1g N/A
Sugar 2.18g 1.23g N/A
Sodium 17mg 16mg 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +109.7%
Contains more WaterWater +81.4%
Contains more ProteinProtein +1347.4%
Contains more FatsFats +4175%
Contains more OtherOther +242.9%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +8550%
Contains more Poly. FatPolyunsaturated fat +226.3%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.