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Welsh onion vs. Cocoa solids — In-Depth Nutrition Comparison

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How are welsh onion and cocoa solids different?

  • Welsh onion is richer in vitamin K, while cocoa solids are higher in copper, manganese, iron, fiber, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids cover your daily need for copper, 413% more than welsh onion.
  • Welsh onion contains 77 times more vitamin K than cocoa solids. Welsh onion contains 193.4µg of vitamin K, while cocoa solids contain 2.5µg.
  • Welsh onion is lower in saturated fat.
  • Welsh onion has a higher glycemic index (39) than cocoa solids (24).

Onions, welsh, raw and Cocoa, dry powder, unsweetened types were used in this article.

Infographic

Welsh onion vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -19%
Contains more MagnesiumMagnesium +2069.6%
Contains more CalciumCalcium +611.1%
Contains more PotassiumPotassium +618.9%
Contains more IronIron +1036.1%
Contains more CopperCopper +5311.4%
Contains more ZincZinc +1209.6%
Contains more PhosphorusPhosphorus +1398%
Contains more ManganeseManganese +2700.7%
Contains more SeleniumSelenium +2283.3%

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% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +410%
Contains more Vitamin KVitamin K +7636%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +167.8%
Contains more Vitamin B3Vitamin B3 +446.3%
Contains more Vitamin B5Vitamin B5 +50.3%
Contains more Vitamin B6Vitamin B6 +63.9%
Contains more FolateFolate +100%
Contains more CholineCholine +126.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2916.7%
Contains more ProteinProtein +931.6%
Contains more FatsFats +3325%
Contains more CarbsCarbs +790.8%
Contains more OtherOther +728.6%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +8060.7%
Contains more Poly. FatPolyunsaturated fat +182.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Cocoa solids
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Cocoa solids DV% diff.
Copper 0.07mg 3.788mg 413%
Manganese 0.137mg 3.837mg 161%
Vitamin K 193.4µg 2.5µg 159%
Iron 1.22mg 13.86mg 158%
Fiber 2.4g 37g 138%
Magnesium 23mg 499mg 113%
Phosphorus 49mg 734mg 98%
Caffeine 0mg 230mg 58%
Zinc 0.52mg 6.81mg 57%
Potassium 212mg 1524mg 39%
Saturated fat 0.067g 8.07g 36%
Protein 1.9g 19.6g 35%
Vitamin C 27mg 0mg 30%
Selenium 0.6µg 14.3µg 25%
Fats 0.4g 13.7g 20%
Carbs 6.5g 57.9g 17%
Vitamin B2 0.09mg 0.241mg 12%
Monounsaturated fat 0.056g 4.57g 11%
Vitamin B3 0.4mg 2.185mg 11%
Calcium 18mg 128mg 11%
Calories 34kcal 228kcal 10%
Vitamin B6 0.072mg 0.118mg 4%
Folate 16µg 32µg 4%
Vitamin E 0.51mg 0.1mg 3%
Polyunsaturated fat 0.156g 0.44g 2%
Vitamin B1 0.05mg 0.078mg 2%
Vitamin B5 0.169mg 0.254mg 2%
Choline 5.3mg 12mg 1%
Net carbs 4.1g 20.9g N/A
Sugar 2.18g 1.75g N/A
Sodium 17mg 21mg 0%
Tryptophan 0.021mg 0.293mg 0%
Threonine 0.074mg 0.776mg 0%
Isoleucine 0.081mg 0.76mg 0%
Leucine 0.113mg 1.189mg 0%
Lysine 0.095mg 0.983mg 0%
Methionine 0.021mg 0.202mg 0%
Phenylalanine 0.061mg 0.941mg 0%
Valine 0.084mg 1.177mg 0%
Histidine 0.033mg 0.339mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
51%
Welsh onion
15%
Cocoa solids
Minerals Daily Need Coverage Score
17%
Welsh onion
339%
Cocoa solids

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 8.003g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2.2)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.43g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids
Cocoa solids is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.