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Welsh onion vs Garden asparagus - In-Depth Nutrition Comparison

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The main differences between Welsh onion and Garden asparagus

  • Welsh onion has more Vitamin K, and Vitamin C, however Garden asparagus has more Copper, Iron, Folate, and Vitamin B1.
  • Daily need coverage for Vitamin K from Welsh onion is 127% higher.
  • Garden asparagus has 5 times less Vitamin C than Welsh onion. Welsh onion has 27mg of Vitamin C, while Garden asparagus has 5.6mg.

Food types used in this article are Onions, welsh, raw and Asparagus, raw.

Infographic

Welsh onion vs Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +64.3%
Contains more Calcium +33.3%
Contains more Iron +75.4%
Contains less Sodium -88.2%
Contains more Copper +170%
Equal in Phosphorus - 52
Equal in Potassium - 202
Equal in Zinc - 0.54
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Magnesium +64.3%
Contains more Calcium +33.3%
Contains more Iron +75.4%
Contains less Sodium -88.2%
Contains more Copper +170%
Equal in Phosphorus - 52
Equal in Potassium - 202
Equal in Zinc - 0.54

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +53.4%
Contains more Vitamin C +382.1%
Contains more Vitamin K +364.9%
Contains more Vitamin E +121.6%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +62.1%
Contains more Vitamin B6 +26.4%
Contains more Folate +225%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +53.4%
Contains more Vitamin C +382.1%
Contains more Vitamin K +364.9%
Contains more Vitamin E +121.6%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +62.1%
Contains more Vitamin B6 +26.4%
Contains more Folate +225%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Welsh onion Garden asparagus
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Garden asparagus Opinion
Net carbs 4.1g 1.78g Welsh onion
Protein 1.9g 2.2g Garden asparagus
Fats 0.4g 0.12g Welsh onion
Carbs 6.5g 3.88g Welsh onion
Calories 34kcal 20kcal Welsh onion
Starch g g
Fructose g 1g Garden asparagus
Sugar 2.18g 1.88g Garden asparagus
Fiber 2.4g 2.1g Welsh onion
Calcium 18mg 24mg Garden asparagus
Iron 1.22mg 2.14mg Garden asparagus
Magnesium 23mg 14mg Welsh onion
Phosphorus 49mg 52mg Garden asparagus
Potassium 212mg 202mg Welsh onion
Sodium 17mg 2mg Garden asparagus
Zinc 0.52mg 0.54mg Garden asparagus
Copper 0.07mg 0.189mg Garden asparagus
Vitamin A 1160IU 756IU Welsh onion
Vitamin E 0.51mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 5.6mg Welsh onion
Vitamin B1 0.05mg 0.143mg Garden asparagus
Vitamin B2 0.09mg 0.141mg Garden asparagus
Vitamin B3 0.4mg 0.978mg Garden asparagus
Vitamin B5 0.169mg 0.274mg Garden asparagus
Vitamin B6 0.072mg 0.091mg Garden asparagus
Folate 16µg 52µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 41.6µg Welsh onion
Tryptophan 0.021mg 0.027mg Garden asparagus
Threonine 0.074mg 0.084mg Garden asparagus
Isoleucine 0.081mg 0.075mg Welsh onion
Leucine 0.113mg 0.128mg Garden asparagus
Lysine 0.095mg 0.104mg Garden asparagus
Methionine 0.021mg 0.031mg Garden asparagus
Phenylalanine 0.061mg 0.075mg Garden asparagus
Valine 0.084mg 0.115mg Garden asparagus
Histidine 0.033mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.04g Garden asparagus
Monounsaturated Fat 0.056g 0g Welsh onion
Polyunsaturated fat 0.156g 0.05g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
61
Welsh onion
29
Garden asparagus
Mineral Summary Score
18
Welsh onion
27
Garden asparagus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Welsh onion
13%
Garden asparagus
Carbohydrates
7%
Welsh onion
4%
Garden asparagus
Fats
2%
Welsh onion
1%
Garden asparagus

Comparison summary

Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $3.8)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.