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Welsh onion vs. Mixed nuts — In-Depth Nutrition Comparison

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Significant differences between welsh onion and mixed nuts

  • Welsh onion has more vitamin K and vitamin C; however, mixed nuts are richer in copper, manganese, selenium, phosphorus, magnesium, vitamin E, and vitamin B3.
  • Welsh onion covers your daily vitamin K needs 156% more than mixed nuts.
  • Mixed nuts have 54 times less vitamin C than welsh onion. Welsh onion has 27mg of vitamin C, while mixed nuts have 0.5mg.
  • Welsh onion contains less saturated fat.
  • Welsh onion has a higher glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of mixed nuts is 24.

Specific food types used in this comparison are Onions, welsh, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Welsh onion vs Mixed nuts 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.
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +895.7%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +198.1%
Contains more IronIron +113.9%
Contains more CopperCopper +1195.7%
Contains more ZincZinc +546.2%
Contains more PhosphorusPhosphorus +830.6%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +1389.1%
Contains more SeleniumSelenium +5550%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +5300%
Contains more Vitamin KVitamin K +3293%
Contains more Vitamin EVitamin E +1433.3%
Contains more Vitamin B1Vitamin B1 +278%
Contains more Vitamin B2Vitamin B2 +117.8%
Contains more Vitamin B3Vitamin B3 +1827.3%
Contains more Vitamin B5Vitamin B5 +574.6%
Contains more Vitamin B6Vitamin B6 +388.9%
Contains more FolateFolate +418.8%
Contains more CholineCholine +881.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +4251%
Contains more ProteinProtein +954.7%
Contains more FatsFats +13387.5%
Contains more CarbsCarbs +223.8%
Contains more OtherOther +311.4%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +50771.4%
Contains more Poly. FatPolyunsaturated fat +9266.7%

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 Mixed nuts
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Mixed nuts DV% diff.
Vitamin K 193.4µg 5.7µg 156%
Polyunsaturated fat 0.156g 14.612g 96%
Copper 0.07mg 0.907mg 93%
Manganese 0.137mg 2.04mg 83%
Fats 0.4g 53.95g 82%
Monounsaturated fat 0.056g 28.488g 71%
Selenium 0.6µg 33.9µg 61%
Phosphorus 49mg 456mg 58%
Magnesium 23mg 229mg 49%
Vitamin E 0.51mg 7.82mg 49%
Vitamin B3 0.4mg 7.709mg 46%
Saturated fat 0.067g 8.711g 39%
Protein 1.9g 20.04g 36%
Calories 34kcal 607kcal 29%
Vitamin C 27mg 0.5mg 29%
Zinc 0.52mg 3.36mg 26%
Vitamin B6 0.072mg 0.352mg 22%
Vitamin B5 0.169mg 1.14mg 19%
Fiber 2.4g 7g 18%
Iron 1.22mg 2.61mg 17%
Folate 16µg 83µg 17%
Vitamin B1 0.05mg 0.189mg 12%
Potassium 212mg 632mg 12%
Calcium 18mg 117mg 10%
Choline 5.3mg 52mg 8%
Vitamin B2 0.09mg 0.196mg 8%
Carbs 6.5g 21.05g 5%
Starch 4.2g 2%
Sodium 17mg 5mg 1%
Net carbs 4.1g 14.05g N/A
Sugar 2.18g 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.021mg 0.22mg 0%
Threonine 0.074mg 0.703mg 0%
Isoleucine 0.081mg 0.826mg 0%
Leucine 0.113mg 1.656mg 0%
Lysine 0.095mg 0.782mg 0%
Methionine 0.021mg 0.283mg 0%
Phenylalanine 0.061mg 1.182mg 0%
Valine 0.084mg 1.001mg 0%
Histidine 0.033mg 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
51%
Welsh onion
50%
Mixed nuts
Minerals Daily Need Coverage Score
17%
Welsh onion
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 1.97g)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 8.644g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2.8)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.