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  6. Welsh onion vs. Orange juice

Welsh onion vs. Orange juice — In-Depth Nutrition Comparison

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How are welsh onion and orange juice different?

  • Welsh onion is higher in vitamin K, vitamin A, iron, fiber, and manganese; however, orange juice is richer in vitamin C.
  • Daily need coverage for vitamin K for welsh onion is 161% higher.
  • Welsh onion contains 12 times more fiber than orange juice. While welsh onion contains 2.4g of fiber, orange juice contains only 0.2g.
  • Welsh onion has less sugar.
  • Welsh onion has a lower glycemic index (39) than orange juice (50).

Onions, welsh, raw and Orange juice, raw are the varieties used in this article.

Infographic

Welsh onion vs Orange juice 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% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +63.6%
Contains more IronIron +510%
Contains more CopperCopper +59.1%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +188.2%
Contains more ManganeseManganese +878.6%
Contains more SeleniumSelenium +500%
Contains less SodiumSodium -94.1%
~equal in Potassium ~200mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +1175%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +193300%
Contains more Vitamin CVitamin C +85.2%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more FolateFolate +87.5%
Contains more CholineCholine +17%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Orange juice DV% diff.
Vitamin K 193.4µg 0.1µg 161%
Vitamin C 27mg 50mg 26%
Iron 1.22mg 0.2mg 13%
Fiber 2.4g 0.2g 9%
Manganese 0.137mg 0.014mg 5%
Phosphorus 49mg 17mg 5%
Vitamin B2 0.09mg 0.03mg 5%
Zinc 0.52mg 0.05mg 4%
Folate 16µg 30µg 4%
Vitamin E 0.51mg 0.04mg 3%
Magnesium 23mg 11mg 3%
Copper 0.07mg 0.044mg 3%
Vitamin B1 0.05mg 0.09mg 3%
Vitamin B6 0.072mg 0.04mg 2%
Protein 1.9g 0.7g 2%
Polyunsaturated fat 0.156g 0.04g 1%
Selenium 0.6µg 0.1µg 1%
Calories 34kcal 45kcal 1%
Calcium 18mg 11mg 1%
Vitamin A 10µg 1%
Carbs 6.5g 10.4g 1%
Sodium 17mg 1mg 1%
Fats 0.4g 0.2g 0%
Net carbs 4.1g 10.2g N/A
Potassium 212mg 200mg 0%
Sugar 2.18g 8.4g N/A
Vitamin B3 0.4mg 0.4mg 0%
Vitamin B5 0.169mg 0.19mg 0%
Choline 5.3mg 6.2mg 0%
Saturated fat 0.067g 0.024g 0%
Monounsaturated fat 0.056g 0.036g 0%
Tryptophan 0.021mg 0.002mg 0%
Threonine 0.074mg 0.008mg 0%
Isoleucine 0.081mg 0.008mg 0%
Leucine 0.113mg 0.013mg 0%
Lysine 0.095mg 0.009mg 0%
Methionine 0.021mg 0.003mg 0%
Phenylalanine 0.061mg 0.009mg 0%
Valine 0.084mg 0.011mg 0%
Histidine 0.033mg 0.003mg 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: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +171.4%
Contains more FatsFats +100%
Contains more OtherOther +75%
Contains more CarbsCarbs +60%
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +55.6%
Contains more Poly. FatPolyunsaturated fat +290%
Contains less Sat. FatSaturated fat -64.2%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.