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  6. Welsh onion vs. Filo

Welsh onion vs. Filo — In-Depth Nutrition Comparison

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Differences between welsh onion and filo

  • Welsh onion has more vitamin K, vitamin C, and vitamin A, while filo has more selenium, vitamin B1, iron, vitamin B3, vitamin B2, and folate.
  • Welsh onion's daily need coverage for vitamin K is 159% higher.
  • The amount of sodium in welsh onion is lower.

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

Infographic

Welsh onion vs Filo 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%
Filo
Filo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +53.3%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +186.5%
Contains less SodiumSodium -96.5%
Contains more IronIron +163.1%
Contains more CopperCopper +44.3%
Contains more PhosphorusPhosphorus +53.1%
Contains more ManganeseManganese +247.4%
Contains more SeleniumSelenium +3783.3%
~equal in Zinc ~0.49mg

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%
Filo
Filo
6
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +537.5%
Contains more Vitamin B6Vitamin B6 +140%
Contains more Vitamin KVitamin K +7636%
Contains more Vitamin B1Vitamin B1 +982%
Contains more Vitamin B2Vitamin B2 +278.9%
Contains more Vitamin B3Vitamin B3 +918.3%
Contains more Vitamin B5Vitamin B5 +78.7%
Contains more FolateFolate +450%
Contains more CholineCholine +30.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Filo DV% diff.
Vitamin K 193.4µg 2.5µg 159%
Vitamin B1 0.05mg 0.541mg 41%
Selenium 0.6µg 23.3µg 41%
Vitamin C 27mg 0mg 30%
Iron 1.22mg 3.21mg 25%
Vitamin B3 0.4mg 4.073mg 23%
Sodium 17mg 483mg 20%
Vitamin B2 0.09mg 0.341mg 19%
Folate 16µg 88µg 18%
Carbs 6.5g 52.6g 15%
Manganese 0.137mg 0.476mg 15%
Calories 34kcal 299kcal 13%
Protein 1.9g 7.1g 10%
Fats 0.4g 6g 9%
Monounsaturated fat 0.056g 3.149g 8%
Saturated fat 0.067g 1.47g 6%
Polyunsaturated fat 0.156g 0.923g 5%
Phosphorus 49mg 75mg 4%
Potassium 212mg 74mg 4%
Vitamin B5 0.169mg 0.302mg 3%
Vitamin B6 0.072mg 0.03mg 3%
Copper 0.07mg 0.101mg 3%
Vitamin E 0.51mg 0.08mg 3%
Magnesium 23mg 15mg 2%
Fiber 2.4g 1.9g 2%
Calcium 18mg 11mg 1%
Net carbs 4.1g 50.7g N/A
Sugar 2.18g 0.18g N/A
Zinc 0.52mg 0.49mg 0%
Choline 5.3mg 6.9mg 0%
Tryptophan 0.021mg 0.088mg 0%
Threonine 0.074mg 0.194mg 0%
Isoleucine 0.081mg 0.246mg 0%
Leucine 0.113mg 0.49mg 0%
Lysine 0.095mg 0.158mg 0%
Methionine 0.021mg 0.126mg 0%
Phenylalanine 0.061mg 0.359mg 0%
Valine 0.084mg 0.286mg 0%
Histidine 0.033mg 0.159mg 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
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +177.6%
Contains more ProteinProtein +273.7%
Contains more FatsFats +1400%
Contains more CarbsCarbs +709.2%
Contains more OtherOther +142.9%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +5523.2%
Contains more Poly. FatPolyunsaturated fat +491.7%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.