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  6. Welsh onion vs. Mashed potato

Welsh onion vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between welsh onion and mashed potato

  • Mashed potato has less vitamin K, vitamin C, vitamin A, iron, and vitamin B2.
  • Welsh onion's daily need coverage for vitamin K is 156% more.
  • Welsh onion is lower in sodium.
  • Mashed potato has a higher glycemic index than welsh onion.

The food varieties used in the comparison are Onions, welsh, raw and Fast foods, potato, mashed.

Infographic

Welsh onion vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +53.3%
Contains more IronIron +293.5%
Contains more CopperCopper +100%
Contains more ZincZinc +136.4%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +39.8%
Contains more PotassiumPotassium +34.9%
Contains more PhosphorusPhosphorus +20.4%
Contains more SeleniumSelenium +33.3%
~equal in Calcium ~18mg

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +21.4%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +3178%
Contains more FolateFolate +77.8%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +152.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Mashed potato DV% diff.
Vitamin K 193.4µg 5.9µg 156%
Vitamin C 27mg 0mg 30%
Sodium 17mg 306mg 13%
Iron 1.22mg 0.31mg 11%
Polyunsaturated fat 0.156g 1.342g 8%
Vitamin B2 0.09mg 0.015mg 6%
Starch 12.1g 5%
Vitamin A 43µg 5%
Fats 0.4g 2.82g 4%
Vitamin B6 0.072mg 0.12mg 4%
Vitamin B3 0.4mg 1.08mg 4%
Fiber 2.4g 1.3g 4%
Copper 0.07mg 0.035mg 4%
Calories 34kcal 89kcal 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin B1 0.05mg 0.015mg 3%
Vitamin B5 0.169mg 3%
Carbs 6.5g 14.65g 3%
Zinc 0.52mg 0.22mg 3%
Manganese 0.137mg 0.098mg 2%
Monounsaturated fat 0.056g 0.72g 2%
Potassium 212mg 286mg 2%
Saturated fat 0.067g 0.577g 2%
Magnesium 23mg 15mg 2%
Folate 16µg 9µg 2%
Phosphorus 49mg 59mg 1%
Choline 5.3mg 13.4mg 1%
Vitamin E 0.51mg 0.42mg 1%
Protein 1.9g 1.65g 1%
Net carbs 4.1g 13.35g N/A
Calcium 18mg 18mg 0%
Sugar 2.18g 0.5g N/A
Selenium 0.6µg 0.8µg 0%
Trans fat 0g 0.105g N/A
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%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +15.2%
Contains more WaterWater +13.7%
Contains more FatsFats +605%
Contains more CarbsCarbs +125.4%
Contains more OtherOther +80%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +1185.7%
Contains more Poly. FatPolyunsaturated fat +760.3%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.