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  6. Welsh onion vs. Mulberry

Welsh onion vs. Mulberry — In-Depth Nutrition Comparison

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Summary of differences between welsh onion and mulberries

  • Welsh onion has more vitamin K and vitamin A, while mulberries have more vitamin C and iron.
  • Welsh onion covers your daily need for vitamin K, 155% more than mulberries.
  • Welsh onion contains 46 times more vitamin A than mulberries. While welsh onion contains 1160IU of vitamin A, mulberries contain only 25IU.
  • The amount of sugar in welsh onion is lower.
  • Mulberries have a lower glycemic index. The glycemic index of mulberries is 25, while the glycemic index of welsh onion is 39.

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

Infographic

Welsh onion vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +27.8%
Contains more CopperCopper +16.7%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +28.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +116.7%
Contains more IronIron +51.6%
Contains less SodiumSodium -41.2%
~equal in Potassium ~194mg
~equal in Selenium ~0.6µg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +44%
Contains more Vitamin KVitamin K +2379.5%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +34.8%
Contains more Vitamin EVitamin E +70.6%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B3Vitamin B3 +55%
Contains more CholineCholine +132.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Mulberry DV% diff.
Vitamin K 193.4µg 7.8µg 155%
Vitamin C 27mg 36.4mg 10%
Iron 1.22mg 1.85mg 8%
Manganese 0.137mg 6%
Zinc 0.52mg 0.12mg 4%
Fiber 2.4g 1.7g 3%
Folate 16µg 6µg 3%
Vitamin B5 0.169mg 3%
Vitamin E 0.51mg 0.87mg 2%
Vitamin B6 0.072mg 0.05mg 2%
Phosphorus 49mg 38mg 2%
Vitamin B1 0.05mg 0.029mg 2%
Calcium 18mg 39mg 2%
Copper 0.07mg 0.06mg 1%
Vitamin B2 0.09mg 0.101mg 1%
Potassium 212mg 194mg 1%
Magnesium 23mg 18mg 1%
Carbs 6.5g 9.8g 1%
Choline 5.3mg 12.3mg 1%
Vitamin B3 0.4mg 0.62mg 1%
Protein 1.9g 1.44g 1%
Calories 34kcal 43kcal 0%
Fats 0.4g 0.39g 0%
Net carbs 4.1g 8.1g N/A
Sugar 2.18g 8.1g N/A
Sodium 17mg 10mg 0%
Vitamin A 1µg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.067g 0.027g 0%
Monounsaturated fat 0.056g 0.041g 0%
Polyunsaturated fat 0.156g 0.207g 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +31.9%
Contains more CarbsCarbs +50.8%
~equal in Fats ~0.39g
~equal in Water ~87.68g
~equal in Other ~0.69g

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +36.6%
Contains less Sat. FatSaturated fat -59.7%
Contains more Poly. FatPolyunsaturated fat +32.7%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.