Welsh onion vs. Heart of palm — In-Depth Nutrition Comparison
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A recap on differences between welsh onion and heart of palm
- Welsh onion has more vitamin K, vitamin A, and vitamin C; however, heart of palm is higher in copper, vitamin B6, potassium, zinc, phosphorus, vitamin B2, and iron.
- Welsh onion covers your daily vitamin K needs 161% more than heart of palm.
- Heart of palm contains 17 times less vitamin A than welsh onion. Welsh onion contains 1160IU of vitamin A, while heart of palm contains 68IU.
Food varieties used in this article are Onions, welsh, raw and Hearts of palm, raw.
Infographic
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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 MagnesiumMagnesium | +130% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +751.9% |
| Contains more IronIron | +38.5% |
| Contains more CopperCopper | +820% |
| Contains more ZincZinc | +617.3% |
| Contains more PhosphorusPhosphorus | +185.7% |
| Contains less SodiumSodium | -17.6% |
| Contains more SeleniumSelenium | +16.7% |
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.
| Contains more Vitamin CVitamin C | +237.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +125% |
| Contains more Vitamin B6Vitamin B6 | +1025% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 193.4µg | 0µg | 161% |
| Copper | 0.07mg | 0.644mg | 64% |
| Vitamin B6 | 0.072mg | 0.81mg | 57% |
| Potassium | 212mg | 1806mg | 47% |
| Zinc | 0.52mg | 3.73mg | 29% |
| Vitamin C | 27mg | 8mg | 21% |
| Phosphorus | 49mg | 140mg | 13% |
| Vitamin B2 | 0.09mg | 0.18mg | 7% |
| Carbs | 6.5g | 25.61g | 6% |
| Manganese | 0.137mg | 6% | |
| Iron | 1.22mg | 1.69mg | 6% |
| Calories | 34kcal | 115kcal | 4% |
| Fiber | 2.4g | 1.5g | 4% |
| Magnesium | 23mg | 10mg | 3% |
| Vitamin B3 | 0.4mg | 0.9mg | 3% |
| Vitamin B5 | 0.169mg | 3% | |
| Protein | 1.9g | 2.7g | 2% |
| Folate | 16µg | 24µg | 2% |
| Choline | 5.3mg | 0mg | 1% |
| Fats | 0.4g | 0.2g | 0% |
| Net carbs | 4.1g | 24.11g | N/A |
| Calcium | 18mg | 18mg | 0% |
| Sugar | 2.18g | 17.16g | N/A |
| Sodium | 17mg | 14mg | 0% |
| Vitamin A | 3µg | 0% | |
| Vitamin E | 0.51mg | 0.5mg | 0% |
| Selenium | 0.6µg | 0.7µg | 0% |
| Vitamin B1 | 0.05mg | 0.05mg | 0% |
| Saturated fat | 0.067g | 0.046g | 0% |
| Monounsaturated fat | 0.056g | 0.005g | 0% |
| Polyunsaturated fat | 0.156g | 0.089g | 0% |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.074mg | 0% | |
| Isoleucine | 0.081mg | 0% | |
| Leucine | 0.113mg | 0% | |
| Lysine | 0.095mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.061mg | 0% | |
| Valine | 0.084mg | 0% | |
| Histidine | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more FatsFats | +100% |
| Contains more WaterWater | +30.2% |
| Contains more ProteinProtein | +42.1% |
| Contains more CarbsCarbs | +294% |
| Contains more OtherOther | +184.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.067 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.156 g
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +1020% |
| Contains more Poly. FatPolyunsaturated fat | +75.3% |
| Contains less Sat. FatSaturated fat | -31.3% |
