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Welsh onion vs Onion - In-Depth Nutrition Comparison

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A recap on differences between Welsh onion and Onion

  • Onion has less Vitamin K, Vitamin C, and Iron.
  • Welsh onion covers your daily Vitamin K needs 161% more than Onion.
  • Onion contains 26 times less Vitamin E than Welsh onion. Welsh onion contains 0.51mg of Vitamin E , while Onion contains 0.02mg.
  • Welsh onion has less Sugar.

Food varieties used in this article are Onions, welsh, raw and Onions, raw.

Infographic

Welsh onion vs Onion 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +481%
Contains more Magnesium +130%
Contains more Phosphorus +69%
Contains more Potassium +45.2%
Contains more Zinc +205.9%
Contains more Copper +79.5%
Contains more Calcium +27.8%
Contains less Sodium -76.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Iron +481%
Contains more Magnesium +130%
Contains more Phosphorus +69%
Contains more Potassium +45.2%
Contains more Zinc +205.9%
Contains more Copper +79.5%
Contains more Calcium +27.8%
Contains less Sodium -76.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Onion
Contains more Vitamin A +57900%
Contains more Vitamin E +2450%
Contains more Vitamin C +264.9%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +37.4%
Contains more Vitamin K +48250%
Contains more Vitamin B6 +66.7%
Contains more Folate +18.8%
Equal in Vitamin B1 - 0.046
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +57900%
Contains more Vitamin E +2450%
Contains more Vitamin C +264.9%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +37.4%
Contains more Vitamin K +48250%
Contains more Vitamin B6 +66.7%
Contains more Folate +18.8%
Equal in Vitamin B1 - 0.046

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Welsh onion Onion
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Onion Opinion
Net carbs 4.1g 7.64g Onion
Protein 1.9g 1.1g Welsh onion
Fats 0.4g 0.1g Welsh onion
Carbs 6.5g 9.34g Onion
Calories 34kcal 40kcal Onion
Starch g 0g Onion
Fructose g 1.29g Onion
Sugar 2.18g 4.24g Welsh onion
Fiber 2.4g 1.7g Welsh onion
Calcium 18mg 23mg Onion
Iron 1.22mg 0.21mg Welsh onion
Magnesium 23mg 10mg Welsh onion
Phosphorus 49mg 29mg Welsh onion
Potassium 212mg 146mg Welsh onion
Sodium 17mg 4mg Onion
Zinc 0.52mg 0.17mg Welsh onion
Copper 0.07mg 0.039mg Welsh onion
Vitamin A 1160IU 2IU Welsh onion
Vitamin E 0.51mg 0.02mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 7.4mg Welsh onion
Vitamin B1 0.05mg 0.046mg Welsh onion
Vitamin B2 0.09mg 0.027mg Welsh onion
Vitamin B3 0.4mg 0.116mg Welsh onion
Vitamin B5 0.169mg 0.123mg Welsh onion
Vitamin B6 0.072mg 0.12mg Onion
Folate 16µg 19µg Onion
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 0.4µg Welsh onion
Tryptophan 0.021mg 0.014mg Welsh onion
Threonine 0.074mg 0.021mg Welsh onion
Isoleucine 0.081mg 0.014mg Welsh onion
Leucine 0.113mg 0.025mg Welsh onion
Lysine 0.095mg 0.039mg Welsh onion
Methionine 0.021mg 0.002mg Welsh onion
Phenylalanine 0.061mg 0.025mg Welsh onion
Valine 0.084mg 0.021mg Welsh onion
Histidine 0.033mg 0.014mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.042g Onion
Monounsaturated Fat 0.056g 0.013g Welsh onion
Polyunsaturated fat 0.156g 0.017g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
61
Welsh onion
8
Onion
Mineral Summary Score
18
Welsh onion
8
Onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Welsh onion
7%
Onion
Carbohydrates
7%
Welsh onion
9%
Onion
Fats
2%
Welsh onion
0%
Onion

Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 2.06g)
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.