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  6. Welsh onion vs. Coconut

Welsh onion vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between welsh onion and coconut?

  • Welsh onion is higher in vitamin K, vitamin C, and vitamin A, yet coconut is higher in manganese, copper, fiber, selenium, iron, and phosphorus.
  • Welsh onion's daily need coverage for vitamin K is 161% more.
  • The amount of saturated fat in welsh onion is lower.
  • The glycemic index of welsh onion is lower.

We used Onions, welsh, raw and Nuts, coconut meat, raw types in this article.

Infographic

Welsh onion vs Coconut 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" 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +28.6%
Contains less SodiumSodium -15%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +67.9%
Contains more IronIron +99.2%
Contains more CopperCopper +521.4%
Contains more ZincZinc +111.5%
Contains more PhosphorusPhosphorus +130.6%
Contains more ManganeseManganese +994.9%
Contains more SeleniumSelenium +1583.3%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +718.2%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin KVitamin K +96600%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin B5Vitamin B5 +77.5%
Contains more FolateFolate +62.5%
Contains more CholineCholine +128.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Coconut DV% diff.
Vitamin K 193.4µg 0.2µg 161%
Saturated fat 0.067g 29.698g 135%
Manganese 0.137mg 1.5mg 59%
Fats 0.4g 33.49g 51%
Copper 0.07mg 0.435mg 41%
Fiber 2.4g 9g 26%
Vitamin C 27mg 3.3mg 26%
Selenium 0.6µg 10.1µg 17%
Calories 34kcal 354kcal 16%
Iron 1.22mg 2.43mg 15%
Phosphorus 49mg 113mg 9%
Zinc 0.52mg 1.1mg 5%
Vitamin B2 0.09mg 0.02mg 5%
Potassium 212mg 356mg 4%
Monounsaturated fat 0.056g 1.425g 3%
Carbs 6.5g 15.23g 3%
Protein 1.9g 3.33g 3%
Folate 16µg 26µg 3%
Vitamin B5 0.169mg 0.3mg 3%
Magnesium 23mg 32mg 2%
Vitamin E 0.51mg 0.24mg 2%
Choline 5.3mg 12.1mg 1%
Polyunsaturated fat 0.156g 0.366g 1%
Vitamin B1 0.05mg 0.066mg 1%
Vitamin B6 0.072mg 0.054mg 1%
Vitamin B3 0.4mg 0.54mg 1%
Net carbs 4.1g 6.23g N/A
Calcium 18mg 14mg 0%
Sugar 2.18g 6.23g N/A
Sodium 17mg 20mg 0%
Tryptophan 0.021mg 0.039mg 0%
Threonine 0.074mg 0.121mg 0%
Isoleucine 0.081mg 0.131mg 0%
Leucine 0.113mg 0.247mg 0%
Lysine 0.095mg 0.147mg 0%
Methionine 0.021mg 0.062mg 0%
Phenylalanine 0.061mg 0.169mg 0%
Valine 0.084mg 0.202mg 0%
Histidine 0.033mg 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +92.6%
Contains more ProteinProtein +75.3%
Contains more FatsFats +8272.5%
Contains more CarbsCarbs +134.3%
Contains more OtherOther +37.1%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +2444.6%
Contains more Poly. FatPolyunsaturated fat +134.6%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.