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  6. Welsh onion vs. Pistachio

Welsh onion vs. Pistachio — In-Depth Nutrition Comparison

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The main differences between welsh onion and pistachios

  • Welsh onion has more vitamin C; however, pistachios have more copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, and potassium.
  • Daily need coverage for copper for pistachios is 137% higher.
  • Pistachios have 5 times less vitamin C than welsh onion. Welsh onion has 27mg of vitamin C, while pistachios have 5.6mg.
  • Welsh onion is lower in saturated fat.
  • Welsh onion has a higher glycemic index than pistachios.

Food types used in this article are Onions, welsh, raw and Nuts, pistachio nuts, raw.

Infographic

Welsh onion vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +426.1%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +383.5%
Contains more IronIron +221.3%
Contains more CopperCopper +1757.1%
Contains more ZincZinc +323.1%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +775.9%
Contains more SeleniumSelenium +1066.7%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin CVitamin C +382.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +460.8%
Contains more Vitamin B1Vitamin B1 +1640%
Contains more Vitamin B2Vitamin B2 +77.8%
Contains more Vitamin B3Vitamin B3 +225%
Contains more Vitamin B5Vitamin B5 +207.7%
Contains more Vitamin B6Vitamin B6 +2261.1%
Contains more FolateFolate +218.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Pistachio DV% diff.
Vitamin K 193.4µg 161%
Copper 0.07mg 1.3mg 137%
Vitamin B6 0.072mg 1.7mg 125%
Polyunsaturated fat 0.156g 14.38g 95%
Fats 0.4g 45.32g 69%
Vitamin B1 0.05mg 0.87mg 68%
Phosphorus 49mg 490mg 63%
Monounsaturated fat 0.056g 23.257g 58%
Manganese 0.137mg 1.2mg 46%
Protein 1.9g 20.16g 37%
Iron 1.22mg 3.92mg 34%
Fiber 2.4g 10.6g 33%
Saturated fat 0.067g 5.907g 27%
Calories 34kcal 560kcal 26%
Vitamin C 27mg 5.6mg 24%
Potassium 212mg 1025mg 24%
Magnesium 23mg 121mg 23%
Vitamin E 0.51mg 2.86mg 16%
Zinc 0.52mg 2.2mg 15%
Selenium 0.6µg 7µg 12%
Calcium 18mg 105mg 9%
Folate 16µg 51µg 9%
Carbs 6.5g 27.17g 7%
Vitamin B5 0.169mg 0.52mg 7%
Vitamin B3 0.4mg 1.3mg 6%
Vitamin B2 0.09mg 0.16mg 5%
Vitamin A 26µg 3%
Starch 1.67g 1%
Choline 5.3mg 1%
Sodium 17mg 1mg 1%
Net carbs 4.1g 16.57g N/A
Sugar 2.18g 7.66g N/A
Tryptophan 0.021mg 0.251mg 0%
Threonine 0.074mg 0.684mg 0%
Isoleucine 0.081mg 0.917mg 0%
Leucine 0.113mg 1.604mg 0%
Lysine 0.095mg 1.138mg 0%
Methionine 0.021mg 0.36mg 0%
Phenylalanine 0.061mg 1.092mg 0%
Valine 0.084mg 1.249mg 0%
Histidine 0.033mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g 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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +1970.9%
Contains more ProteinProtein +961.1%
Contains more FatsFats +11230%
Contains more CarbsCarbs +318%
Contains more OtherOther +325.7%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +41430.4%
Contains more Poly. FatPolyunsaturated fat +9117.9%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.