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Welsh onion vs. Garlic — In-Depth Nutrition Comparison

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How are Welsh onion and Garlic different?

  • Welsh onion is richer in Vitamin K, while Garlic is higher in Vitamin B6, Manganese, Copper, Selenium, Calcium, Phosphorus, Vitamin B1, Vitamin B5, and Iron.
  • Welsh onion covers your daily need of Vitamin K 160% more than Garlic.

Onions, welsh, raw and Garlic, raw types were used in this article.

Infographic

Welsh onion vs Garlic 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.
Contains more Calcium +905.6%
Contains more Iron +39.3%
Contains more Phosphorus +212.2%
Contains more Potassium +89.2%
Contains more Zinc +123.1%
Contains more Copper +327.1%
Contains more Manganese +1120.4%
Contains more Selenium +2266.7%
Equal in Magnesium - 25
Equal in Sodium - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Calcium +905.6%
Contains more Iron +39.3%
Contains more Phosphorus +212.2%
Contains more Potassium +89.2%
Contains more Zinc +123.1%
Contains more Copper +327.1%
Contains more Manganese +1120.4%
Contains more Selenium +2266.7%
Equal in Magnesium - 25
Equal in Sodium - 17

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.
:
6
Garlic
Contains more Vitamin A +12788.9%
Contains more Vitamin E +537.5%
Contains more Folate +433.3%
Contains more Vitamin K +11276.5%
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +252.7%
Contains more Vitamin B6 +1615.3%
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 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +12788.9%
Contains more Vitamin E +537.5%
Contains more Folate +433.3%
Contains more Vitamin K +11276.5%
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +252.7%
Contains more Vitamin B6 +1615.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +54.5%
Contains more Protein +234.7%
Contains more Fats +25%
Contains more Carbs +408.6%
Contains more Other +114.3%
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Water +54.5%
Contains more Protein +234.7%
Contains more Fats +25%
Contains more Carbs +408.6%
Contains more Other +114.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -24.7%
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +59.6%
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains less Saturated Fat -24.7%
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +59.6%

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

All nutrients comparison - raw data values

Nutrient Welsh onion Garlic Opinion
Net carbs 4.1g 30.96g Garlic
Protein 1.9g 6.36g Garlic
Fats 0.4g 0.5g Garlic
Carbs 6.5g 33.06g Garlic
Calories 34kcal 149kcal Garlic
Sugar 2.18g 1g Garlic
Fiber 2.4g 2.1g Welsh onion
Calcium 18mg 181mg Garlic
Iron 1.22mg 1.7mg Garlic
Magnesium 23mg 25mg Garlic
Phosphorus 49mg 153mg Garlic
Potassium 212mg 401mg Garlic
Sodium 17mg 17mg
Zinc 0.52mg 1.16mg Garlic
Copper 0.07mg 0.299mg Garlic
Manganese 0.137mg 1.672mg Garlic
Selenium 0.6µg 14.2µg Garlic
Vitamin A 1160IU 9IU Welsh onion
Vitamin E 0.51mg 0.08mg Welsh onion
Vitamin C 27mg 31.2mg Garlic
Vitamin B1 0.05mg 0.2mg Garlic
Vitamin B2 0.09mg 0.11mg Garlic
Vitamin B3 0.4mg 0.7mg Garlic
Vitamin B5 0.169mg 0.596mg Garlic
Vitamin B6 0.072mg 1.235mg Garlic
Folate 16µg 3µg Welsh onion
Vitamin K 193.4µg 1.7µg Welsh onion
Tryptophan 0.021mg 0.066mg Garlic
Threonine 0.074mg 0.157mg Garlic
Isoleucine 0.081mg 0.217mg Garlic
Leucine 0.113mg 0.308mg Garlic
Lysine 0.095mg 0.273mg Garlic
Methionine 0.021mg 0.076mg Garlic
Phenylalanine 0.061mg 0.183mg Garlic
Valine 0.084mg 0.291mg Garlic
Histidine 0.033mg 0.113mg Garlic
Saturated Fat 0.067g 0.089g Welsh onion
Monounsaturated Fat 0.056g 0.011g Welsh onion
Polyunsaturated fat 0.156g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Garlic
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
43%
Garlic
Minerals Daily Need Coverage Score
17%
Welsh onion
67%
Garlic

Comparison summary

Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.4)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (17 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.