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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% 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 61% 19% 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 D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Plantain raw DV% diff.
Vitamin K 193.4µg 0.7µg 161%
Vitamin B6 0.072mg 0.299mg 17%
Vitamin C 27mg 18.4mg 10%
Carbs 6.5g 31.89g 8%
Potassium 212mg 499mg 8%
Iron 1.22mg 0.6mg 8%
Vitamin A 56µg 6%
Manganese 0.137mg 6%
Calories 34kcal 122kcal 4%
Magnesium 23mg 37mg 3%
Vitamin B2 0.09mg 0.054mg 3%
Zinc 0.52mg 0.14mg 3%
Folate 16µg 22µg 2%
Vitamin B5 0.169mg 0.26mg 2%
Vitamin B3 0.4mg 0.686mg 2%
Selenium 0.6µg 1.5µg 2%
Phosphorus 49mg 34mg 2%
Vitamin E 0.51mg 0.14mg 2%
Calcium 18mg 3mg 2%
Sodium 17mg 4mg 1%
Polyunsaturated fat 0.156g 0.069g 1%
Protein 1.9g 1.3g 1%
Copper 0.07mg 0.081mg 1%
Choline 5.3mg 13.5mg 1%
Fats 0.4g 0.37g 0%
Net carbs 4.1g 29.59g N/A
Sugar 2.18g 15g N/A
Fiber 2.4g 2.3g 0%
Vitamin B1 0.05mg 0.052mg 0%
Saturated fat 0.067g 0.143g 0%
Monounsaturated fat 0.056g 0.032g 0%
Tryptophan 0.021mg 0.015mg 0%
Threonine 0.074mg 0.034mg 0%
Isoleucine 0.081mg 0.036mg 0%
Leucine 0.113mg 0.059mg 0%
Lysine 0.095mg 0.06mg 0%
Methionine 0.021mg 0.017mg 0%
Phenylalanine 0.061mg 0.044mg 0%
Valine 0.084mg 0.046mg 0%
Histidine 0.033mg 0.064mg 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
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%

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.