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  6. Welsh onion vs. Kiwi

Welsh onion vs. Kiwi — In-Depth Nutrition Comparison

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Differences between welsh onion and kiwi

  • Welsh onion has more vitamin K, vitamin A, and iron, while kiwi has more vitamin C, copper, and vitamin E.
  • Welsh onion's daily need coverage for vitamin K is 128% higher.
  • Kiwi contains 13 times less vitamin A than welsh onion. Welsh onion contains 1160IU of vitamin A, while kiwi contains 87IU.
  • Welsh onion has a lower glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of kiwi is 58.

The food types used in this comparison are Onions, welsh, raw and Kiwifruit, green, raw.

Infographic

Welsh onion vs Kiwi 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%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +35.3%
Contains more IronIron +293.5%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +44.1%
Contains more ManganeseManganese +39.8%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +47.2%
Contains more CopperCopper +85.7%
Contains less SodiumSodium -82.4%

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%
Kiwi
Kiwi
5
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin KVitamin K +379.9%
Contains more Vitamin CVitamin C +243.3%
Contains more Vitamin EVitamin E +186.3%
Contains more FolateFolate +56.3%
Contains more CholineCholine +47.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.183mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Kiwi DV% diff.
Vitamin K 193.4µg 40.3µg 128%
Vitamin C 27mg 92.7mg 73%
Iron 1.22mg 0.31mg 11%
Copper 0.07mg 0.13mg 7%
Vitamin E 0.51mg 1.46mg 6%
Fructose 4.35g 5%
Vitamin B2 0.09mg 0.025mg 5%
Zinc 0.52mg 0.14mg 3%
Carbs 6.5g 14.66g 3%
Potassium 212mg 312mg 3%
Folate 16µg 25µg 2%
Protein 1.9g 1.14g 2%
Manganese 0.137mg 0.098mg 2%
Vitamin B1 0.05mg 0.027mg 2%
Phosphorus 49mg 34mg 2%
Calcium 18mg 34mg 2%
Fiber 2.4g 3g 2%
Polyunsaturated fat 0.156g 0.287g 1%
Sodium 17mg 3mg 1%
Vitamin B6 0.072mg 0.063mg 1%
Calories 34kcal 61kcal 1%
Magnesium 23mg 17mg 1%
Selenium 0.6µg 0.2µg 1%
Fats 0.4g 0.52g 0%
Net carbs 4.1g 11.66g N/A
Sugar 2.18g 8.99g N/A
Vitamin A 4µg 0%
Vitamin B3 0.4mg 0.341mg 0%
Vitamin B5 0.169mg 0.183mg 0%
Choline 5.3mg 7.8mg 0%
Saturated fat 0.067g 0.029g 0%
Monounsaturated fat 0.056g 0.047g 0%
Tryptophan 0.021mg 0.015mg 0%
Threonine 0.074mg 0.047mg 0%
Isoleucine 0.081mg 0.051mg 0%
Leucine 0.113mg 0.066mg 0%
Lysine 0.095mg 0.061mg 0%
Methionine 0.021mg 0.024mg 0%
Phenylalanine 0.061mg 0.044mg 0%
Valine 0.084mg 0.057mg 0%
Histidine 0.033mg 0.027mg 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
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +66.7%
Contains more OtherOther +14.8%
Contains more FatsFats +30%
Contains more CarbsCarbs +125.5%
~equal in Water ~83.07g

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
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +19.1%
Contains less Sat. FatSaturated fat -56.7%
Contains more Poly. FatPolyunsaturated fat +84%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.