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Welsh onion vs. Maple sugar — In-Depth Nutrition Comparison

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Summary of differences between Welsh onion and Maple sugar

  • Welsh onion has more Vitamin K, Vitamin C, Fiber, Phosphorus, Vitamin B2, and Vitamin B6, while Maple sugar has more Manganese, Zinc, and Calcium.
  • Maple sugar covers your daily need of Manganese 186% more than Welsh onion.

These are the specific foods used in this comparison Onions, welsh, raw and Sugars, maple.

Infographic

Welsh onion vs Maple sugar 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 Magnesium +21.1%
Contains more Phosphorus +1533.3%
Contains more Calcium +400%
Contains more Iron +32%
Contains more Potassium +29.2%
Contains less Sodium -35.3%
Contains more Zinc +1065.4%
Contains more Copper +41.4%
Contains more Manganese +3127.7%
Contains more Selenium +33.3%
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 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Contains more Magnesium +21.1%
Contains more Phosphorus +1533.3%
Contains more Calcium +400%
Contains more Iron +32%
Contains more Potassium +29.2%
Contains less Sodium -35.3%
Contains more Zinc +1065.4%
Contains more Copper +41.4%
Contains more Manganese +3127.7%
Contains more Selenium +33.3%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +455.6%
Contains more Vitamin B2 +592.3%
Contains more Vitamin B3 +900%
Contains more Vitamin B5 +252.1%
Contains more Vitamin B6 +2300%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +455.6%
Contains more Vitamin B2 +592.3%
Contains more Vitamin B3 +900%
Contains more Vitamin B5 +252.1%
Contains more Vitamin B6 +2300%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1800%
Contains more Fats +100%
Contains more Water +1031.3%
Contains more Carbs +1298.5%
Contains more Other +14.3%
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more Protein +1800%
Contains more Fats +100%
Contains more Water +1031.3%
Contains more Carbs +1298.5%
Contains more Other +14.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +56%
Contains less Saturated Fat -46.3%
Contains more Monounsaturated Fat +14.3%
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Contains more Polyunsaturated fat +56%
Contains less Saturated Fat -46.3%
Contains more Monounsaturated Fat +14.3%

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

All nutrients comparison - raw data values

Nutrient Welsh onion Maple sugar Opinion
Net carbs 4.1g 90.9g Maple sugar
Protein 1.9g 0.1g Welsh onion
Fats 0.4g 0.2g Welsh onion
Carbs 6.5g 90.9g Maple sugar
Calories 34kcal 354kcal Maple sugar
Sugar 2.18g 84.87g Welsh onion
Fiber 2.4g 0g Welsh onion
Calcium 18mg 90mg Maple sugar
Iron 1.22mg 1.61mg Maple sugar
Magnesium 23mg 19mg Welsh onion
Phosphorus 49mg 3mg Welsh onion
Potassium 212mg 274mg Maple sugar
Sodium 17mg 11mg Maple sugar
Zinc 0.52mg 6.06mg Maple sugar
Copper 0.07mg 0.099mg Maple sugar
Manganese 0.137mg 4.422mg Maple sugar
Selenium 0.6µg 0.8µg Maple sugar
Vitamin A 1160IU 0IU Welsh onion
Vitamin E 0.51mg 0mg Welsh onion
Vitamin C 27mg 0mg Welsh onion
Vitamin B1 0.05mg 0.009mg Welsh onion
Vitamin B2 0.09mg 0.013mg Welsh onion
Vitamin B3 0.4mg 0.04mg Welsh onion
Vitamin B5 0.169mg 0.048mg Welsh onion
Vitamin B6 0.072mg 0.003mg Welsh onion
Folate 16µg 0µg Welsh onion
Vitamin K 193.4µg 0µg Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.067g 0.036g Maple sugar
Monounsaturated Fat 0.056g 0.064g Maple sugar
Polyunsaturated fat 0.156g 0.1g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Maple sugar
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
1%
Maple sugar
Minerals Daily Need Coverage Score
17%
Welsh onion
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 82.69g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 24)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $3.8)
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 0.031g)
Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.