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  6. Welsh onion vs. Tofu

Welsh onion vs. Tofu — In-Depth Nutrition Comparison

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How are welsh onion and tofu different?

  • Welsh onion is higher in vitamin C and vitamin A; however, tofu is richer in calcium, manganese, copper, selenium, phosphorus, iron, zinc, and vitamin B1.
  • Daily need coverage for calcium for tofu is 67% higher.
  • Welsh onion contains 135 times more vitamin C than tofu. While welsh onion contains 27mg of vitamin C, tofu contains only 0.2mg.
  • Tofu has a lower glycemic index (15) than welsh onion (39).

Onions, welsh, raw and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Welsh onion vs Tofu 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%
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +152.2%
Contains more CalciumCalcium +3694.4%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +118%
Contains more CopperCopper +440%
Contains more ZincZinc +201.9%
Contains more PhosphorusPhosphorus +287.8%
Contains less SodiumSodium -17.6%
Contains more ManganeseManganese +762%
Contains more SeleniumSelenium +2800%

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%
Tofu
Tofu
4
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +13400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +27.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +216%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B6Vitamin B6 +27.8%
Contains more FolateFolate +81.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.381mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Tofu DV% diff.
Vitamin K 193.4µg 161%
Calcium 18mg 683mg 67%
Manganese 0.137mg 1.181mg 45%
Copper 0.07mg 0.378mg 34%
Polyunsaturated fat 0.156g 4.921g 32%
Protein 1.9g 17.27g 31%
Selenium 0.6µg 17.4µg 31%
Vitamin C 27mg 0.2mg 30%
Phosphorus 49mg 190mg 20%
Iron 1.22mg 2.66mg 18%
Fats 0.4g 8.72g 13%
Zinc 0.52mg 1.57mg 10%
Vitamin B1 0.05mg 0.158mg 9%
Magnesium 23mg 58mg 8%
Calories 34kcal 144kcal 6%
Saturated fat 0.067g 1.261g 5%
Monounsaturated fat 0.056g 1.925g 5%
Folate 16µg 29µg 3%
Vitamin E 0.51mg 3%
Vitamin B6 0.072mg 0.092mg 2%
Potassium 212mg 237mg 1%
Vitamin B2 0.09mg 0.102mg 1%
Vitamin B5 0.169mg 0.133mg 1%
Carbs 6.5g 2.78g 1%
Choline 5.3mg 1%
Net carbs 4.1g 0.48g N/A
Sugar 2.18g N/A
Fiber 2.4g 2.3g 0%
Sodium 17mg 14mg 0%
Vitamin B3 0.4mg 0.381mg 0%
Tryptophan 0.021mg 0.235mg 0%
Threonine 0.074mg 0.785mg 0%
Isoleucine 0.081mg 0.849mg 0%
Leucine 0.113mg 1.392mg 0%
Lysine 0.095mg 0.883mg 0%
Methionine 0.021mg 0.211mg 0%
Phenylalanine 0.061mg 0.835mg 0%
Valine 0.084mg 0.87mg 0%
Histidine 0.033mg 0.431mg 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
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +133.8%
Contains more WaterWater +29.6%
Contains more ProteinProtein +808.9%
Contains more FatsFats +2080%
Contains more OtherOther +100%

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +3337.5%
Contains more Poly. FatPolyunsaturated fat +3054.5%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.