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  6. Welsh onion vs. Coconut oil

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

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Significant differences between welsh onion and coconut oil

  • The amount of vitamin K, vitamin C, vitamin A, iron, fiber, copper, phosphorus, vitamin B2, and potassium in welsh onion is higher than in coconut oil.
  • Coconut oil covers your daily saturated fat needs 412% more than welsh onion.
  • 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 coconut oil is 0.

Specific food types used in this comparison are Onions, welsh, raw and Oil, coconut.

Infographic

Welsh onion vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2340%
Contains more CopperCopper +∞%
Contains more ZincZinc +2500%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +363.6%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +32133.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +1666.7%
~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 oil DV% diff.
Saturated fat 0.067g 82.475g 375%
Vitamin K 193.4µg 0.6µg 161%
Fats 0.4g 99.06g 152%
Calories 34kcal 892kcal 43%
Vitamin C 27mg 0mg 30%
Monounsaturated fat 0.056g 6.332g 16%
Iron 1.22mg 0.05mg 15%
Fiber 2.4g 0g 10%
Polyunsaturated fat 0.156g 1.702g 10%
Copper 0.07mg 0mg 8%
Phosphorus 49mg 0mg 7%
Vitamin B2 0.09mg 0mg 7%
Potassium 212mg 0mg 6%
Vitamin B6 0.072mg 0mg 6%
Manganese 0.137mg 0mg 6%
Zinc 0.52mg 0.02mg 5%
Magnesium 23mg 0mg 5%
Protein 1.9g 0g 4%
Vitamin B1 0.05mg 0mg 4%
Folate 16µg 0µg 4%
Vitamin B5 0.169mg 0mg 3%
Vitamin B3 0.4mg 0mg 3%
Vitamin E 0.51mg 0.11mg 3%
Calcium 18mg 1mg 2%
Carbs 6.5g 0g 2%
Selenium 0.6µg 0µg 1%
Sodium 17mg 0mg 1%
Choline 5.3mg 0.3mg 1%
Net carbs 4.1g 0g N/A
Sugar 2.18g 0g N/A
Trans fat 0g 0.028g N/A
Tryptophan 0.021mg 0mg 0%
Threonine 0.074mg 0mg 0%
Isoleucine 0.081mg 0mg 0%
Leucine 0.113mg 0mg 0%
Lysine 0.095mg 0mg 0%
Methionine 0.021mg 0mg 0%
Phenylalanine 0.061mg 0mg 0%
Valine 0.084mg 0mg 0%
Histidine 0.033mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +301566.7%
Contains more FatsFats +24665%
Contains more OtherOther +30%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +11207.1%
Contains more Poly. FatPolyunsaturated fat +991%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.