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  6. Welsh onion vs. Cranberry

Welsh onion vs. Cranberry — In-Depth Nutrition Comparison

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Differences between Welsh onion and Cranberry

  • Welsh onion has more Vitamin K, Vitamin C, Iron, Phosphorus, and Vitamin B2, while Cranberry has more Manganese, and Vitamin E .
  • Welsh onion's daily need coverage for Vitamin K is 157% higher.
  • Cranberry contains 6 times less Zinc than Welsh onion. Welsh onion contains 0.52mg of Zinc, while Cranberry contains 0.09mg.

The food types used in this comparison are Onions, welsh, raw and Cranberries, raw.

Infographic

Welsh onion vs Cranberry 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.
Welsh onion
Welsh onion
8
:
2
Cranberry
Cranberry
Contains more Calcium +125%
Contains more Iron +430.4%
Contains more Magnesium +283.3%
Contains more Phosphorus +345.5%
Contains more Potassium +165%
Contains more Zinc +477.8%
Contains more Copper +25%
Contains more Selenium +500%
Contains less Sodium -88.2%
Contains more Manganese +94.9%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +125%
Contains more Iron +430.4%
Contains more Magnesium +283.3%
Contains more Phosphorus +345.5%
Contains more Potassium +165%
Contains more Zinc +477.8%
Contains more Copper +25%
Contains more Selenium +500%
Contains less Sodium -88.2%
Contains more Manganese +94.9%

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.
Welsh onion
Welsh onion
8
:
2
Cranberry
Cranberry
Contains more Vitamin A +1741.3%
Contains more Vitamin C +92.9%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +296%
Contains more Vitamin B6 +26.3%
Contains more Folate +1500%
Contains more Vitamin K +3768%
Contains more Vitamin E +158.8%
Contains more Vitamin B5 +74.6%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin A +1741.3%
Contains more Vitamin C +92.9%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +296%
Contains more Vitamin B6 +26.3%
Contains more Folate +1500%
Contains more Vitamin K +3768%
Contains more Vitamin E +158.8%
Contains more Vitamin B5 +74.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
4
:
1
Cranberry
Cranberry
Contains more Protein +313%
Contains more Fats +207.7%
Contains more Other +483.3%
Contains more Carbs +84.2%
Equal in Water - 87.32
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +313%
Contains more Fats +207.7%
Contains more Other +483.3%
Contains more Carbs +84.2%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +211.1%
Contains more Polyunsaturated fat +183.6%
Contains less Saturated Fat -88.1%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +211.1%
Contains more Polyunsaturated fat +183.6%
Contains less Saturated Fat -88.1%

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

All nutrients comparison - raw data values

Nutrient Welsh onion Cranberry Opinion
Net carbs 4.1g 8.37g Cranberry
Protein 1.9g 0.46g Welsh onion
Fats 0.4g 0.13g Welsh onion
Carbs 6.5g 11.97g Cranberry
Calories 34kcal 46kcal Cranberry
Fructose 0.67g Cranberry
Sugar 2.18g 4.27g Welsh onion
Fiber 2.4g 3.6g Cranberry
Calcium 18mg 8mg Welsh onion
Iron 1.22mg 0.23mg Welsh onion
Magnesium 23mg 6mg Welsh onion
Phosphorus 49mg 11mg Welsh onion
Potassium 212mg 80mg Welsh onion
Sodium 17mg 2mg Cranberry
Zinc 0.52mg 0.09mg Welsh onion
Copper 0.07mg 0.056mg Welsh onion
Manganese 0.137mg 0.267mg Cranberry
Selenium 0.6µg 0.1µg Welsh onion
Vitamin A 1160IU 63IU Welsh onion
Vitamin A RAE 3µg Cranberry
Vitamin E 0.51mg 1.32mg Cranberry
Vitamin C 27mg 14mg Welsh onion
Vitamin B1 0.05mg 0.012mg Welsh onion
Vitamin B2 0.09mg 0.02mg Welsh onion
Vitamin B3 0.4mg 0.101mg Welsh onion
Vitamin B5 0.169mg 0.295mg Cranberry
Vitamin B6 0.072mg 0.057mg Welsh onion
Folate 16µg 1µg Welsh onion
Vitamin K 193.4µg 5µg Welsh onion
Tryptophan 0.021mg 0.003mg Welsh onion
Threonine 0.074mg 0.028mg Welsh onion
Isoleucine 0.081mg 0.033mg Welsh onion
Leucine 0.113mg 0.053mg Welsh onion
Lysine 0.095mg 0.039mg Welsh onion
Methionine 0.021mg 0.003mg Welsh onion
Phenylalanine 0.061mg 0.036mg Welsh onion
Valine 0.084mg 0.045mg Welsh onion
Histidine 0.033mg 0.018mg Welsh onion
Saturated Fat 0.067g 0.008g Cranberry
Monounsaturated Fat 0.056g 0.018g Welsh onion
Polyunsaturated fat 0.156g 0.055g Welsh onion

Which food is preferable for your diet?

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

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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
61%
Welsh onion
11%
Cranberry
Minerals Daily Need Coverage Score
17%
Welsh onion
8%
Cranberry

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 2.09g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.