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  6. Welsh onion vs. Dates

Welsh onion vs. Dates — In-Depth Nutrition Comparison

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Significant differences between welsh onion and dates

  • Welsh onion has more vitamin K, vitamin C, and vitamin A; however, dates are richer in fiber, copper, potassium, vitamin B5, vitamin B6, vitamin B3, and manganese.
  • Welsh onion covers your daily vitamin K needs 159% more than dates.
  • Dates have 116 times less vitamin A than welsh onion. Welsh onion has 1160IU of vitamin A, while dates have 10IU.

Specific food types used in this comparison are Onions, welsh, raw and Dates, deglet noor.

Infographic

Welsh onion vs Dates 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%
Dates
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more IronIron +19.6%
Contains more ZincZinc +79.3%
Contains more MagnesiumMagnesium +87%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +209.4%
Contains more CopperCopper +194.3%
Contains more PhosphorusPhosphorus +26.5%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +91.2%
Contains more SeleniumSelenium +400%

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%
Dates
Dates
5
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +6650%
Contains more Vitamin EVitamin E +920%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin KVitamin K +7063%
Contains more Vitamin B3Vitamin B3 +218.5%
Contains more Vitamin B5Vitamin B5 +248.5%
Contains more Vitamin B6Vitamin B6 +129.2%
Contains more FolateFolate +18.8%
Contains more CholineCholine +18.9%
~equal in Vitamin A ~0µg
~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 Dates DV% diff.
Vitamin K 193.4µg 2.7µg 159%
Vitamin C 27mg 0.4mg 30%
Fructose 19.56g 24%
Carbs 6.5g 75.03g 23%
Fiber 2.4g 8g 22%
Copper 0.07mg 0.206mg 15%
Potassium 212mg 656mg 13%
Calories 34kcal 282kcal 12%
Vitamin B5 0.169mg 0.589mg 8%
Vitamin B6 0.072mg 0.165mg 7%
Manganese 0.137mg 0.262mg 5%
Magnesium 23mg 43mg 5%
Vitamin B3 0.4mg 1.274mg 5%
Selenium 0.6µg 3µg 4%
Iron 1.22mg 1.02mg 3%
Vitamin E 0.51mg 0.05mg 3%
Calcium 18mg 39mg 2%
Vitamin B2 0.09mg 0.066mg 2%
Zinc 0.52mg 0.29mg 2%
Phosphorus 49mg 62mg 2%
Sodium 17mg 2mg 1%
Folate 16µg 19µg 1%
Polyunsaturated fat 0.156g 0.019g 1%
Protein 1.9g 2.45g 1%
Fats 0.4g 0.39g 0%
Net carbs 4.1g 67.03g N/A
Sugar 2.18g 63.35g N/A
Vitamin B1 0.05mg 0.052mg 0%
Choline 5.3mg 6.3mg 0%
Saturated fat 0.067g 0.032g 0%
Monounsaturated fat 0.056g 0.036g 0%
Tryptophan 0.021mg 0.012mg 0%
Threonine 0.074mg 0.043mg 0%
Isoleucine 0.081mg 0.049mg 0%
Leucine 0.113mg 0.084mg 0%
Lysine 0.095mg 0.066mg 0%
Methionine 0.021mg 0.022mg 0%
Phenylalanine 0.061mg 0.05mg 0%
Valine 0.084mg 0.071mg 0%
Histidine 0.033mg 0.032mg 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
Dates
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more WaterWater +340.8%
Contains more ProteinProtein +28.9%
Contains more CarbsCarbs +1054.3%
Contains more OtherOther +128.6%
~equal in Fats ~0.39g

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +55.6%
Contains more Poly. FatPolyunsaturated fat +721.1%
Contains less Sat. FatSaturated fat -52.2%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.