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  6. Welsh onion vs. Nutmeg

Welsh onion vs. Nutmeg — In-Depth Nutrition Comparison

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How are Welsh onion and Nutmeg different?

  • Welsh onion is richer in Vitamin K, and Vitamin C, while Nutmeg is higher in Manganese, Copper, Fiber, Magnesium, Vitamin B1, Phosphorus, and Iron.
  • Welsh onion covers your daily need of Vitamin K 161% more than Nutmeg.
  • Welsh onion contains 9 times more Vitamin C than Nutmeg. Welsh onion contains 27mg of Vitamin C, while Nutmeg contains 3mg.
  • Welsh onion is lower in Saturated Fat.

Onions, welsh, raw and Spices, nutmeg, ground types were used in this article.

Infographic

Welsh onion vs Nutmeg 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.
Welsh onion
Welsh onion
0
:
10
Nutmeg
Nutmeg
Contains more Calcium +922.2%
Contains more Iron +149.2%
Contains more Magnesium +695.7%
Contains more Phosphorus +334.7%
Contains more Potassium +65.1%
Contains more Zinc +313.5%
Contains more Copper +1367.1%
Contains more Manganese +2016.8%
Contains more Selenium +166.7%
Equal in Sodium - 16
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Calcium +922.2%
Contains more Iron +149.2%
Contains more Magnesium +695.7%
Contains more Phosphorus +334.7%
Contains more Potassium +65.1%
Contains more Zinc +313.5%
Contains more Copper +1367.1%
Contains more Manganese +2016.8%
Contains more Selenium +166.7%
Equal in Sodium - 16

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.
Welsh onion
Welsh onion
6
:
4
Nutmeg
Nutmeg
Contains more Vitamin A +1037.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +800%
Contains more Vitamin B2 +57.9%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +592%
Contains more Vitamin B3 +224.8%
Contains more Vitamin B6 +122.2%
Contains more Folate +375%
Welsh onion
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%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin A +1037.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +800%
Contains more Vitamin B2 +57.9%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +592%
Contains more Vitamin B3 +224.8%
Contains more Vitamin B6 +122.2%
Contains more Folate +375%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
1
:
4
Nutmeg
Nutmeg
Contains more Water +1352.6%
Contains more Protein +207.4%
Contains more Fats +8977.5%
Contains more Carbs +658.3%
Contains more Other +232.9%
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Nutmeg
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more Water +1352.6%
Contains more Protein +207.4%
Contains more Fats +8977.5%
Contains more Carbs +658.3%
Contains more Other +232.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
1
:
2
Nutmeg
Nutmeg
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +5650%
Contains more Polyunsaturated fat +124.4%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +5650%
Contains more Polyunsaturated fat +124.4%

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 Nutmeg
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Nutmeg Opinion
Net carbs 4.1g 28.49g Nutmeg
Protein 1.9g 5.84g Nutmeg
Fats 0.4g 36.31g Nutmeg
Carbs 6.5g 49.29g Nutmeg
Calories 34kcal 525kcal Nutmeg
Sugar 2.18g 2.99g Welsh onion
Fiber 2.4g 20.8g Nutmeg
Calcium 18mg 184mg Nutmeg
Iron 1.22mg 3.04mg Nutmeg
Magnesium 23mg 183mg Nutmeg
Phosphorus 49mg 213mg Nutmeg
Potassium 212mg 350mg Nutmeg
Sodium 17mg 16mg Nutmeg
Zinc 0.52mg 2.15mg Nutmeg
Copper 0.07mg 1.027mg Nutmeg
Manganese 0.137mg 2.9mg Nutmeg
Selenium 0.6µg 1.6µg Nutmeg
Vitamin A 1160IU 102IU Welsh onion
Vitamin A RAE 5µg Nutmeg
Vitamin E 0.51mg 0mg Welsh onion
Vitamin C 27mg 3mg Welsh onion
Vitamin B1 0.05mg 0.346mg Nutmeg
Vitamin B2 0.09mg 0.057mg Welsh onion
Vitamin B3 0.4mg 1.299mg Nutmeg
Vitamin B5 0.169mg Welsh onion
Vitamin B6 0.072mg 0.16mg Nutmeg
Folate 16µg 76µg Nutmeg
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 25.94g Welsh onion
Monounsaturated Fat 0.056g 3.22g Nutmeg
Polyunsaturated fat 0.156g 0.35g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Nutmeg
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
20%
Nutmeg
Minerals Daily Need Coverage Score
17%
Welsh onion
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.81g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 25.873g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $5.8)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.