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  6. Welsh onion vs. Coconut milk

Welsh onion vs. Coconut milk — In-Depth Nutrition Comparison

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Significant differences between welsh onion and coconut milk

  • Welsh onion has more vitamin K, vitamin C, vitamin A, and vitamin B2; however, coconut milk is richer in manganese, copper, selenium, phosphorus, and iron.
  • Welsh onion covers your daily vitamin K needs 161% more than coconut milk.
  • Welsh onion contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of welsh onion is 39.

Specific food types used in this comparison are Onions, welsh, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Welsh onion vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +12.5%
Contains more MagnesiumMagnesium +60.9%
Contains more PotassiumPotassium +24.1%
Contains more IronIron +34.4%
Contains more CopperCopper +280%
Contains more ZincZinc +28.8%
Contains more PhosphorusPhosphorus +104.1%
Contains less SodiumSodium -11.8%
Contains more ManganeseManganese +568.6%
Contains more SeleniumSelenium +933.3%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +864.3%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +118.2%
Contains more Vitamin KVitamin K +193300%
Contains more Vitamin B3Vitamin B3 +90%
Contains more CholineCholine +60.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.183mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Welsh onion Coconut milk DV% diff.
Vitamin K 193.4µg 0.1µg 161%
Saturated fat 0.067g 21.14g 96%
Fats 0.4g 23.84g 36%
Manganese 0.137mg 0.916mg 34%
Vitamin C 27mg 2.8mg 27%
Copper 0.07mg 0.266mg 22%
Calories 34kcal 230kcal 10%
Selenium 0.6µg 6.2µg 10%
Vitamin B2 0.09mg 0mg 7%
Phosphorus 49mg 100mg 7%
Iron 1.22mg 1.64mg 5%
Magnesium 23mg 37mg 3%
Vitamin B6 0.072mg 0.033mg 3%
Monounsaturated fat 0.056g 1.014g 2%
Vitamin B3 0.4mg 0.76mg 2%
Vitamin B1 0.05mg 0.026mg 2%
Vitamin E 0.51mg 0.15mg 2%
Potassium 212mg 263mg 2%
Choline 5.3mg 8.5mg 1%
Zinc 0.52mg 0.67mg 1%
Protein 1.9g 2.29g 1%
Fiber 2.4g 2.2g 1%
Polyunsaturated fat 0.156g 0.261g 1%
Net carbs 4.1g 3.34g N/A
Carbs 6.5g 5.54g 0%
Calcium 18mg 16mg 0%
Sugar 2.18g 3.34g N/A
Sodium 17mg 15mg 0%
Vitamin B5 0.169mg 0.183mg 0%
Folate 16µg 16µg 0%
Tryptophan 0.021mg 0.027mg 0%
Threonine 0.074mg 0.083mg 0%
Isoleucine 0.081mg 0.09mg 0%
Leucine 0.113mg 0.17mg 0%
Lysine 0.095mg 0.101mg 0%
Methionine 0.021mg 0.043mg 0%
Phenylalanine 0.061mg 0.116mg 0%
Valine 0.084mg 0.139mg 0%
Histidine 0.033mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more CarbsCarbs +17.3%
Contains more WaterWater +33.8%
Contains more ProteinProtein +20.5%
Contains more FatsFats +5860%
~equal in Other ~0.71g

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +1710.7%
Contains more Poly. FatPolyunsaturated fat +67.3%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.