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  6. Welsh onion vs. Goat cheese

Welsh onion vs. Goat cheese — In-Depth Nutrition Comparison

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Significant differences between welsh onion and goat cheese

  • Welsh onion has more vitamin K, vitamin C, and fiber; however, goat cheese is richer in copper, phosphorus, vitamin B2, and calcium.
  • Welsh onion covers your daily vitamin K needs 159% more than goat cheese.
  • Welsh onion contains less sodium.
  • Welsh onion has a higher glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of goat cheese is 0.

Specific food types used in this comparison are Onions, welsh, raw and Cheese, goat, semisoft type.

Infographic

Welsh onion vs Goat cheese 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +34.2%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +47.3%
Contains more MagnesiumMagnesium +26.1%
Contains more CalciumCalcium +1555.6%
Contains more IronIron +32.8%
Contains more CopperCopper +705.7%
Contains more ZincZinc +26.9%
Contains more PhosphorusPhosphorus +665.3%
Contains more SeleniumSelenium +533.3%

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%
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +96.2%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +7636%
Contains more FolateFolate +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B2Vitamin B2 +651.1%
Contains more Vitamin B3Vitamin B3 +187%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +190.6%

All nutrients comparison - raw data values

Nutrient Welsh onion Goat cheese DV% diff.
Vitamin K 193.4µg 2.5µg 159%
Saturated fat 0.067g 20.639g 94%
Copper 0.07mg 0.564mg 55%
Phosphorus 49mg 375mg 47%
Fats 0.4g 29.84g 45%
Vitamin B2 0.09mg 0.676mg 45%
Vitamin A 407µg 45%
Protein 1.9g 21.58g 39%
Vitamin C 27mg 0mg 30%
Calcium 18mg 298mg 28%
Cholesterol 0mg 79mg 26%
Calories 34kcal 364kcal 17%
Monounsaturated fat 0.056g 6.808g 17%
Sodium 17mg 415mg 17%
Fiber 2.4g 0g 10%
Vitamin B12 0µg 0.22µg 9%
Selenium 0.6µg 3.8µg 6%
Vitamin B3 0.4mg 1.148mg 5%
Iron 1.22mg 1.62mg 5%
Folate 16µg 2µg 4%
Polyunsaturated fat 0.156g 0.709g 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin E 0.51mg 0.26mg 2%
Manganese 0.137mg 0.093mg 2%
Vitamin B1 0.05mg 0.072mg 2%
Potassium 212mg 158mg 2%
Carbs 6.5g 0.12g 2%
Choline 5.3mg 15.4mg 2%
Zinc 0.52mg 0.66mg 1%
Magnesium 23mg 29mg 1%
Vitamin B6 0.072mg 0.06mg 1%
Net carbs 4.1g 0.12g N/A
Sugar 2.18g 0.12g N/A
Vitamin B5 0.169mg 0.19mg 0%
Tryptophan 0.021mg 0.227mg 0%
Threonine 0.074mg 0.805mg 0%
Isoleucine 0.081mg 0.893mg 0%
Leucine 0.113mg 1.861mg 0%
Lysine 0.095mg 1.549mg 0%
Methionine 0.021mg 0.575mg 0%
Phenylalanine 0.061mg 0.859mg 0%
Valine 0.084mg 1.485mg 0%
Histidine 0.033mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +5316.7%
Contains more WaterWater +98.8%
Contains more ProteinProtein +1035.8%
Contains more FatsFats +7360%
Contains more OtherOther +320%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +12057.1%
Contains more Poly. FatPolyunsaturated fat +354.5%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.