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  6. Welsh onion vs. Plantain raw

Welsh onion vs. Plantain raw — In-Depth Nutrition Comparison

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Significant differences between welsh onion and plantain raw

  • Welsh onion has more vitamin K, vitamin C, and iron; however, plantain raw is richer in vitamin B6 and potassium.
  • Welsh onion covers your daily vitamin K needs 161% more than plantain raw.
  • Plantain raw has 4 times less zinc than welsh onion. Welsh onion has 0.52mg of zinc, while plantain raw has 0.14mg.
  • Welsh onion contains less sugar.

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

Infographic

Welsh onion vs Plantain raw 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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +500%
Contains more IronIron +103.3%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +44.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +60.9%
Contains more PotassiumPotassium +135.4%
Contains more CopperCopper +15.7%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +150%

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% 70% 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 61% 68% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +46.7%
Contains more Vitamin EVitamin E +264.3%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin KVitamin K +27528.6%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more Vitamin B5Vitamin B5 +53.8%
Contains more Vitamin B6Vitamin B6 +315.3%
Contains more FolateFolate +37.5%
Contains more CholineCholine +154.7%
~equal in Vitamin A ~1127IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +46.2%
Contains more WaterWater +38.6%
Contains more CarbsCarbs +390.6%
Contains more OtherOther +65.7%
~equal in Fats ~0.37g

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
59% 13% 28%
Saturated Fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated Fat -53.1%
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +126.1%

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 Plantain raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Plantain raw Opinion
Calories 34kcal 122kcal Plantain raw
Protein 1.9g 1.3g Welsh onion
Fats 0.4g 0.37g Welsh onion
Vitamin C 27mg 18.4mg Welsh onion
Net carbs 4.1g 29.59g Plantain raw
Carbs 6.5g 31.89g Plantain raw
Magnesium 23mg 37mg Plantain raw
Calcium 18mg 3mg Welsh onion
Potassium 212mg 499mg Plantain raw
Iron 1.22mg 0.6mg Welsh onion
Sugar 2.18g 15g Welsh onion
Fiber 2.4g 2.3g Welsh onion
Copper 0.07mg 0.081mg Plantain raw
Zinc 0.52mg 0.14mg Welsh onion
Phosphorus 49mg 34mg Welsh onion
Sodium 17mg 4mg Plantain raw
Vitamin A 1160IU 1127IU Welsh onion
Vitamin A 56µg Plantain raw
Vitamin E 0.51mg 0.14mg Welsh onion
Manganese 0.137mg Welsh onion
Selenium 0.6µg 1.5µg Plantain raw
Vitamin B1 0.05mg 0.052mg Plantain raw
Vitamin B2 0.09mg 0.054mg Welsh onion
Vitamin B3 0.4mg 0.686mg Plantain raw
Vitamin B5 0.169mg 0.26mg Plantain raw
Vitamin B6 0.072mg 0.299mg Plantain raw
Vitamin K 193.4µg 0.7µg Welsh onion
Folate 16µg 22µg Plantain raw
Choline 5.3mg 13.5mg Plantain raw
Saturated Fat 0.067g 0.143g Welsh onion
Monounsaturated fat 0.056g 0.032g Welsh onion
Polyunsaturated fat 0.156g 0.069g Welsh onion
Tryptophan 0.021mg 0.015mg Welsh onion
Threonine 0.074mg 0.034mg Welsh onion
Isoleucine 0.081mg 0.036mg Welsh onion
Leucine 0.113mg 0.059mg Welsh onion
Lysine 0.095mg 0.06mg Welsh onion
Methionine 0.021mg 0.017mg Welsh onion
Phenylalanine 0.061mg 0.044mg Welsh onion
Valine 0.084mg 0.046mg Welsh onion
Histidine 0.033mg 0.064mg Plantain raw

Which food is preferable for your diet?

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

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
57%
Welsh onion
22%
Plantain raw
Minerals Daily Need Coverage Score
17%
Welsh onion
15%
Plantain raw

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 12.82g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.076g)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 2)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.