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Welsh onion vs. Saffron — In-Depth Nutrition Comparison

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Significant differences between welsh onion and saffron

  • The amount of manganese, iron, vitamin B6, vitamin C, magnesium, potassium, phosphorus, copper, folate, and vitamin B2 in saffron is higher than in welsh onion.
  • Saffron covers your daily manganese needs 1229% more than welsh onion.
  • Saffron has a higher glycemic index. The glycemic index of saffron is 70, while the glycemic index of welsh onion is 39.

Specific food types used in this comparison are Onions, welsh, raw and Spices, saffron.

Infographic

Welsh onion vs Saffron infographic
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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.
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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains less SodiumSodium -88.5%
Contains more MagnesiumMagnesium +1047.8%
Contains more CalciumCalcium +516.7%
Contains more PotassiumPotassium +713.2%
Contains more IronIron +809.8%
Contains more CopperCopper +368.6%
Contains more ZincZinc +109.6%
Contains more PhosphorusPhosphorus +414.3%
Contains more ManganeseManganese +20635.8%
Contains more SeleniumSelenium +833.3%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +199.3%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B2Vitamin B2 +196.7%
Contains more Vitamin B3Vitamin B3 +265%
Contains more Vitamin B6Vitamin B6 +1302.8%
Contains more FolateFolate +481.3%
~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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more WaterWater +660.5%
Contains more ProteinProtein +501.6%
Contains more FatsFats +1362.5%
Contains more CarbsCarbs +905.7%
Contains more OtherOther +678.6%

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +666.1%
Contains more Poly. FatPolyunsaturated fat +1225%

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 Saffron
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Saffron DV% diff.
Manganese 0.137mg 28.408mg 1229%
Vitamin K 193.4µg 161%
Iron 1.22mg 11.1mg 124%
Vitamin B6 0.072mg 1.01mg 72%
Vitamin C 27mg 80.8mg 60%
Magnesium 23mg 264mg 57%
Potassium 212mg 1724mg 44%
Phosphorus 49mg 252mg 29%
Copper 0.07mg 0.328mg 29%
Carbs 6.5g 65.37g 20%
Folate 16µg 93µg 19%
Protein 1.9g 11.43g 19%
Calories 34kcal 310kcal 14%
Vitamin B2 0.09mg 0.267mg 14%
Polyunsaturated fat 0.156g 2.067g 13%
Calcium 18mg 111mg 9%
Selenium 0.6µg 5.6µg 9%
Fats 0.4g 5.85g 8%
Vitamin B3 0.4mg 1.46mg 7%
Saturated fat 0.067g 1.586g 7%
Sodium 17mg 148mg 6%
Fiber 2.4g 3.9g 6%
Vitamin B1 0.05mg 0.115mg 5%
Zinc 0.52mg 1.09mg 5%
Vitamin B5 0.169mg 3%
Vitamin E 0.51mg 3%
Vitamin A 27µg 3%
Choline 5.3mg 1%
Monounsaturated fat 0.056g 0.429g 1%
Net carbs 4.1g 61.47g N/A
Sugar 2.18g N/A
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%
Omega-3 - DPA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Saffron
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
54%
Saffron
Minerals Daily Need Coverage Score
17%
Welsh onion
479%
Saffron

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 131mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 1.519g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 31)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 2.18g)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.