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Welsh onion vs. Garlic powder — In-Depth Nutrition Comparison

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Summary of differences between welsh onion and garlic powder

  • Welsh onion has more vitamin K and vitamin C, while garlic powder has more vitamin B6, iron, phosphorus, copper, selenium, manganese, vitamin B1, and potassium.
  • Welsh onion covers your daily need for vitamin K, 161% more than garlic powder.
  • Welsh onion contains 23 times more vitamin C than garlic powder. While welsh onion contains 27mg of vitamin C, garlic powder contains only 1.2mg.
  • Garlic powder has a lower glycemic index. The glycemic index of garlic powder is 5, while the glycemic index of welsh onion is 39.

These are the specific foods used in this comparison Onions, welsh, raw and Spices, garlic powder.

Infographic

Welsh onion vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains less SodiumSodium -71.7%
Contains more MagnesiumMagnesium +234.8%
Contains more CalciumCalcium +338.9%
Contains more PotassiumPotassium +462.7%
Contains more IronIron +363.1%
Contains more CopperCopper +661.4%
Contains more ZincZinc +475%
Contains more PhosphorusPhosphorus +744.9%
Contains more ManganeseManganese +614.6%
Contains more SeleniumSelenium +3883.3%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +2150%
Contains more Vitamin KVitamin K +48250%
Contains more Vitamin EVitamin E +31.4%
Contains more Vitamin B1Vitamin B1 +770%
Contains more Vitamin B2Vitamin B2 +56.7%
Contains more Vitamin B3Vitamin B3 +99%
Contains more Vitamin B5Vitamin B5 +339.6%
Contains more Vitamin B6Vitamin B6 +2197.2%
Contains more FolateFolate +193.8%
Contains more CholineCholine +1173.6%
~equal in Vitamin A ~0µg
~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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1303.1%
Contains more ProteinProtein +771.1%
Contains more FatsFats +82.5%
Contains more CarbsCarbs +1018.9%
Contains more OtherOther +405.7%

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -73.1%
Contains more Mono. FatMonounsaturated fat +105.4%
Contains more Poly. FatPolyunsaturated fat +14.1%

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

All nutrients comparison - raw data values

Nutrient Welsh onion Garlic powder DV% diff.
Vitamin K 193.4µg 0.4µg 161%
Vitamin B6 0.072mg 1.654mg 122%
Iron 1.22mg 5.65mg 55%
Phosphorus 49mg 414mg 52%
Copper 0.07mg 0.533mg 51%
Selenium 0.6µg 23.9µg 42%
Manganese 0.137mg 0.979mg 37%
Vitamin B1 0.05mg 0.435mg 32%
Vitamin C 27mg 1.2mg 29%
Potassium 212mg 1193mg 29%
Protein 1.9g 16.55g 29%
Fiber 2.4g 9g 26%
Carbs 6.5g 72.73g 22%
Zinc 0.52mg 2.99mg 22%
Calories 34kcal 331kcal 15%
Magnesium 23mg 77mg 13%
Vitamin B5 0.169mg 0.743mg 11%
Choline 5.3mg 67.5mg 11%
Folate 16µg 47µg 8%
Calcium 18mg 79mg 6%
Vitamin B2 0.09mg 0.141mg 4%
Vitamin B3 0.4mg 0.796mg 2%
Sodium 17mg 60mg 2%
Vitamin E 0.51mg 0.67mg 1%
Fats 0.4g 0.73g 1%
Saturated fat 0.067g 0.249g 1%
Net carbs 4.1g 63.73g N/A
Sugar 2.18g 2.43g N/A
Monounsaturated fat 0.056g 0.115g 0%
Polyunsaturated fat 0.156g 0.178g 0%
Tryptophan 0.021mg 0.121mg 0%
Threonine 0.074mg 0.374mg 0%
Isoleucine 0.081mg 0.414mg 0%
Leucine 0.113mg 0.728mg 0%
Lysine 0.095mg 0.768mg 0%
Methionine 0.021mg 0.111mg 0%
Phenylalanine 0.061mg 0.525mg 0%
Valine 0.084mg 0.667mg 0%
Histidine 0.033mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Garlic powder
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
52%
Garlic powder
Minerals Daily Need Coverage Score
17%
Welsh onion
110%
Garlic powder

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 0.182g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is richer in vitamins?
Garlic powder
Garlic powder is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.