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  6. Welsh onion vs. Omelette

Welsh onion vs. Omelette — In-Depth Nutrition Comparison

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Summary of differences between welsh onion and omelette

  • Welsh onion has more vitamin K and vitamin C, while omelette has more selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus.
  • Welsh onion covers your daily need for vitamin K, 157% more than omelette.
  • The amount of saturated fat in welsh onion is lower.
  • Omelette has a lower glycemic index. The glycemic index of omelette is 0, while the glycemic index of welsh onion is 39.

These are the specific foods used in this comparison Onions, welsh, raw and Egg, whole, cooked, omelet.

Infographic

Welsh onion vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +81.2%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +470.8%
Contains more CalciumCalcium +166.7%
Contains more IronIron +21.3%
Contains more ZincZinc +109.6%
Contains more PhosphorusPhosphorus +240.8%
Contains more SeleniumSelenium +4200%
~equal in Copper ~0.063mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin KVitamin K +4197.8%
Contains more Vitamin EVitamin E +152.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +328.9%
Contains more Vitamin B5Vitamin B5 +662.7%
Contains more Vitamin B6Vitamin B6 +98.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +143.8%
Contains more CholineCholine +4571.7%

All nutrients comparison - raw data values

Nutrient Welsh onion Omelette DV% diff.
Vitamin K 193.4µg 4.5µg 157%
Cholesterol 0mg 313mg 104%
Selenium 0.6µg 25.8µg 46%
Choline 5.3mg 247.6mg 44%
Vitamin B12 0µg 0.76µg 32%
Vitamin C 27mg 0mg 30%
Vitamin B2 0.09mg 0.386mg 23%
Vitamin B5 0.169mg 1.289mg 22%
Vitamin A 172µg 19%
Polyunsaturated fat 0.156g 2.712g 17%
Protein 1.9g 10.57g 17%
Phosphorus 49mg 167mg 17%
Fats 0.4g 11.66g 17%
Saturated fat 0.067g 3.319g 15%
Monounsaturated fat 0.056g 4.843g 12%
Fiber 2.4g 0g 10%
Vitamin D 0IU 69IU 9%
Vitamin D 0µg 1.7µg 9%
Folate 16µg 39µg 6%
Calories 34kcal 154kcal 6%
Sodium 17mg 155mg 6%
Vitamin E 0.51mg 1.29mg 5%
Manganese 0.137mg 0.024mg 5%
Zinc 0.52mg 1.09mg 5%
Vitamin B6 0.072mg 0.143mg 5%
Iron 1.22mg 1.48mg 3%
Magnesium 23mg 11mg 3%
Calcium 18mg 48mg 3%
Potassium 212mg 117mg 3%
Carbs 6.5g 0.64g 2%
Vitamin B3 0.4mg 0.064mg 2%
Copper 0.07mg 0.063mg 1%
Vitamin B1 0.05mg 0.034mg 1%
Net carbs 4.1g 0.64g N/A
Sugar 2.18g 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.021mg 0.14mg 0%
Threonine 0.074mg 0.467mg 0%
Isoleucine 0.081mg 0.565mg 0%
Leucine 0.113mg 0.913mg 0%
Lysine 0.095mg 0.767mg 0%
Methionine 0.021mg 0.319mg 0%
Phenylalanine 0.061mg 0.572mg 0%
Valine 0.084mg 0.722mg 0%
Histidine 0.033mg 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +915.6%
Contains more WaterWater +18.9%
Contains more ProteinProtein +456.3%
Contains more FatsFats +2815%
Contains more OtherOther +42.9%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +8548.2%
Contains more Poly. FatPolyunsaturated fat +1638.5%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.