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Welsh onion vs Chinese broccoli - In-Depth Nutrition Comparison

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Important differences between Welsh onion and Chinese broccoli

  • Welsh onion has more Vitamin K, and Iron, however Chinese broccoli has more Folate, Calcium, and Manganese.
  • Welsh onion's daily need coverage for Vitamin K is 91% more.
  • Welsh onion has 2 times more Iron than Chinese broccoli. Welsh onion has 1.22mg of Iron, while Chinese broccoli has 0.56mg.

The food varieties used in the comparison are Onions, welsh, raw and Broccoli, chinese, cooked.

Infographic

Welsh onion vs Chinese 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +117.9%
Contains more Magnesium +27.8%
Contains more Phosphorus +19.5%
Contains more Zinc +33.3%
Contains more Copper +14.8%
Contains more Calcium +455.6%
Contains more Potassium +23.1%
Contains less Sodium -58.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Iron +117.9%
Contains more Magnesium +27.8%
Contains more Phosphorus +19.5%
Contains more Zinc +33.3%
Contains more Copper +14.8%
Contains more Calcium +455.6%
Contains more Potassium +23.1%
Contains less Sodium -58.8%

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 K +128.1%
Contains more Vitamin A +41.2%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +62.2%
Contains more Folate +518.8%
Equal in Vitamin E - 0.48
Equal in Vitamin C - 28.2
Equal in Vitamin B3 - 0.437
Equal in Vitamin B5 - 0.159
Equal in Vitamin B6 - 0.07
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin K +128.1%
Contains more Vitamin A +41.2%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +62.2%
Contains more Folate +518.8%
Equal in Vitamin E - 0.48
Equal in Vitamin C - 28.2
Equal in Vitamin B3 - 0.437
Equal in Vitamin B5 - 0.159
Equal in Vitamin B6 - 0.07

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

All nutrients comparison - raw data values

Nutrient Welsh onion Chinese broccoli Opinion
Net carbs 4.1g 1.31g Welsh onion
Protein 1.9g 1.14g Welsh onion
Fats 0.4g 0.72g Chinese broccoli
Carbs 6.5g 3.81g Welsh onion
Calories 34kcal 22kcal Welsh onion
Starch g g
Fructose g g
Sugar 2.18g 0.84g Chinese broccoli
Fiber 2.4g 2.5g Chinese broccoli
Calcium 18mg 100mg Chinese broccoli
Iron 1.22mg 0.56mg Welsh onion
Magnesium 23mg 18mg Welsh onion
Phosphorus 49mg 41mg Welsh onion
Potassium 212mg 261mg Chinese broccoli
Sodium 17mg 7mg Chinese broccoli
Zinc 0.52mg 0.39mg Welsh onion
Copper 0.07mg 0.061mg Welsh onion
Vitamin A 1160IU 1638IU Chinese broccoli
Vitamin E 0.51mg 0.48mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 28.2mg Chinese broccoli
Vitamin B1 0.05mg 0.095mg Chinese broccoli
Vitamin B2 0.09mg 0.146mg Chinese broccoli
Vitamin B3 0.4mg 0.437mg Chinese broccoli
Vitamin B5 0.169mg 0.159mg Welsh onion
Vitamin B6 0.072mg 0.07mg Welsh onion
Folate 16µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 84.8µg Welsh onion
Tryptophan 0.021mg mg Welsh onion
Threonine 0.074mg mg Welsh onion
Isoleucine 0.081mg mg Welsh onion
Leucine 0.113mg mg Welsh onion
Lysine 0.095mg mg Welsh onion
Methionine 0.021mg mg Welsh onion
Phenylalanine 0.061mg mg Welsh onion
Valine 0.084mg mg Welsh onion
Histidine 0.033mg mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.11g Welsh onion
Monounsaturated Fat 0.056g 0.05g Welsh onion
Polyunsaturated fat 0.156g 0.33g Chinese broccoli

Which food is preferable for your diet?

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

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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
48
Chinese broccoli
Mineral Summary Score
18
Welsh onion
17
Chinese 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
7%
Chinese broccoli
Carbohydrates
7%
Welsh onion
4%
Chinese broccoli
Fats
2%
Welsh onion
3%
Chinese broccoli

Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.043g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 7)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.