Welsh onion vs. Puff pastry — In-Depth Nutrition Comparison

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The main differences between welsh onion and puff pastry

Welsh onion has more vitamin K, vitamin C, and vitamin A; however, puff pastry has more selenium, vitamin B1, vitamin B3, iron, manganese, and vitamin B2.
Daily need coverage for vitamin K for welsh onion is 148% higher.
Welsh onion is lower in saturated fat.
Puff pastry has a higher glycemic index than welsh onion.

Food types used in this article are Onions, welsh, raw and Puff pastry, frozen, ready-to-bake, baked.

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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

Puff pastry

Contains more MagnesiumMagnesium	+43.8%
Contains more CalciumCalcium	+80%
Contains more PotassiumPotassium	+241.9%
Contains less SodiumSodium	-93.3%

Contains more IronIron	+113.1%
Contains more CopperCopper	+64.3%
Contains more PhosphorusPhosphorus	+22.4%
Contains more ManganeseManganese	+261.3%
Contains more SeleniumSelenium	+3983.3%

~equal in Zinc ~0.54mg

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

Puff pastry

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+278.9%
Contains more Vitamin KVitamin K	+1086.5%

Contains more Vitamin B1Vitamin B1	+546%
Contains more Vitamin B2Vitamin B2	+186.7%
Contains more Vitamin B3Vitamin B3	+850%
Contains more FolateFolate	+243.8%
Contains more CholineCholine	+17%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~0.55mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	193.4µg	16.3µg	148%
Polyunsaturated fat	0.156g	22.228g	147%
Fats	0.4g	38.5g	59%
Selenium	0.6µg	24.5µg	43%
Vitamin C	27mg	0mg	30%
Calories	34kcal	558kcal	26%
Saturated fat	0.067g	5.502g	25%
Vitamin B1	0.05mg	0.323mg	23%
Monounsaturated fat	0.056g	8.828g	22%
Vitamin B3	0.4mg	3.8mg	21%
Iron	1.22mg	2.6mg	17%
Manganese	0.137mg	0.495mg	16%
Carbs	6.5g	45.7g	13%
Vitamin B2	0.09mg	0.258mg	13%
Protein	1.9g	7.4g	11%
Folate	16µg	55µg	10%
Sodium	17mg	253mg	10%
Copper	0.07mg	0.115mg	5%
Potassium	212mg	62mg	4%
Vitamin B6	0.072mg	0.019mg	4%
Fiber	2.4g	1.5g	4%
Vitamin B5	0.169mg	0mg	3%
Phosphorus	49mg	60mg	2%
Magnesium	23mg	16mg	2%
Calcium	18mg	10mg	1%
Net carbs	4.1g	44.2g	N/A
Sugar	2.18g	0.75g	N/A
Zinc	0.52mg	0.54mg	0%
Vitamin E	0.51mg	0.55mg	0%
Choline	5.3mg	6.2mg	0%
Tryptophan	0.021mg	0.086mg	0%
Threonine	0.074mg	0.198mg	0%
Isoleucine	0.081mg	0.275mg	0%
Leucine	0.113mg	0.514mg	0%
Lysine	0.095mg	0.144mg	0%
Methionine	0.021mg	0.131mg	0%
Phenylalanine	0.061mg	0.367mg	0%
Valine	0.084mg	0.312mg	0%
Histidine	0.033mg	0.158mg	0%