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Welsh onion vs. Raspberry — In-Depth Nutrition Comparison

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A recap on differences between welsh onion and raspberries

  • Welsh onion has more vitamin K, vitamin A, and iron; however, raspberries are higher in manganese and fiber.
  • Welsh onion covers your daily vitamin K needs 155% more than raspberries.
  • Raspberries contain 35 times less vitamin A than welsh onion. Welsh onion contains 1160IU of vitamin A, while raspberries contain 33IU.
  • Welsh onion has less sugar.
  • The glycemic index of welsh onion is higher.

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

Infographic

Welsh onion vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +76.8%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +69%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +38.9%
Contains more CopperCopper +28.6%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +389.1%
~equal in Magnesium ~22mg

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin B1Vitamin B1 +56.3%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin B6Vitamin B6 +30.9%
Contains more Vitamin KVitamin K +2379.5%
Contains more Vitamin EVitamin E +70.6%
Contains more Vitamin B3Vitamin B3 +49.5%
Contains more Vitamin B5Vitamin B5 +94.7%
Contains more FolateFolate +31.3%
Contains more CholineCholine +132.1%
~equal in Vitamin C ~26.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +58.3%
Contains more OtherOther +52.2%
Contains more FatsFats +62.5%
Contains more CarbsCarbs +83.7%
~equal in Water ~85.75g

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -71.6%
Contains more Mono. FatMonounsaturated fat +14.3%
Contains more Poly. FatPolyunsaturated fat +140.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Raspberry
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Raspberry DV% diff.
Vitamin K 193.4µg 7.8µg 155%
Manganese 0.137mg 0.67mg 23%
Fiber 2.4g 6.5g 16%
Iron 1.22mg 0.69mg 7%
Vitamin B2 0.09mg 0.038mg 4%
Fructose 2.35g 3%
Vitamin B5 0.169mg 0.329mg 3%
Phosphorus 49mg 29mg 3%
Vitamin E 0.51mg 0.87mg 2%
Copper 0.07mg 0.09mg 2%
Vitamin B1 0.05mg 0.032mg 2%
Potassium 212mg 151mg 2%
Carbs 6.5g 11.94g 2%
Calories 34kcal 52kcal 1%
Vitamin B3 0.4mg 0.598mg 1%
Polyunsaturated fat 0.156g 0.375g 1%
Choline 5.3mg 12.3mg 1%
Vitamin B6 0.072mg 0.055mg 1%
Vitamin C 27mg 26.2mg 1%
Folate 16µg 21µg 1%
Protein 1.9g 1.2g 1%
Sodium 17mg 1mg 1%
Calcium 18mg 25mg 1%
Zinc 0.52mg 0.42mg 1%
Selenium 0.6µg 0.2µg 1%
Fats 0.4g 0.65g 0%
Net carbs 4.1g 5.44g N/A
Magnesium 23mg 22mg 0%
Sugar 2.18g 4.42g N/A
Vitamin A 2µg 0%
Saturated fat 0.067g 0.019g 0%
Monounsaturated fat 0.056g 0.064g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Raspberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
51%
Welsh onion
16%
Raspberry
Minerals Daily Need Coverage Score
17%
Welsh onion
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 2.24g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.5)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.048g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.