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Welsh onion vs. Tomato sauce — In-Depth Nutrition Comparison

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Significant differences between welsh onion and tomato sauce

  • Welsh onion has more vitamin K, vitamin C, and vitamin A; however, tomato sauce is richer in vitamin E and copper.
  • Welsh onion covers your daily vitamin K needs 159% more than tomato sauce.
  • Tomato sauce has 4 times less vitamin C than welsh onion. Welsh onion has 27mg of vitamin C, while tomato sauce has 7mg.

Specific food types used in this comparison are Onions, welsh, raw and Tomato sauce, canned, no salt added.

Infographic

Welsh onion vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +53.3%
Contains more CalciumCalcium +28.6%
Contains more IronIron +27.1%
Contains more ZincZinc +136.4%
Contains more PhosphorusPhosphorus +81.5%
Contains more ManganeseManganese +21.2%
Contains more PotassiumPotassium +40.1%
Contains more CopperCopper +64.3%
Contains less SodiumSodium -35.3%
~equal in Selenium ~0.6µg

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin CVitamin C +285.7%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin KVitamin K +6807.1%
Contains more FolateFolate +77.8%
Contains more Vitamin EVitamin E +182.4%
Contains more Vitamin B3Vitamin B3 +147.8%
Contains more Vitamin B5Vitamin B5 +82.8%
Contains more Vitamin B6Vitamin B6 +36.1%
Contains more CholineCholine +86.8%
~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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +58.3%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +22.4%
Contains more OtherOther +172.9%
~equal in Water ~91.28g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +27.3%
Contains more Poly. FatPolyunsaturated fat +28.9%
Contains less Sat. FatSaturated fat -38.8%

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

All nutrients comparison - raw data values

Nutrient Welsh onion Tomato sauce DV% diff.
Vitamin K 193.4µg 2.8µg 159%
Vitamin C 27mg 7mg 22%
Vitamin E 0.51mg 1.44mg 6%
Copper 0.07mg 0.115mg 5%
Vitamin B3 0.4mg 0.991mg 4%
Fiber 2.4g 1.5g 4%
Vitamin B5 0.169mg 0.309mg 3%
Potassium 212mg 297mg 3%
Iron 1.22mg 0.96mg 3%
Zinc 0.52mg 0.22mg 3%
Phosphorus 49mg 27mg 3%
Fructose 1.67g 2%
Folate 16µg 9µg 2%
Vitamin B6 0.072mg 0.098mg 2%
Vitamin B2 0.09mg 0.065mg 2%
Vitamin B1 0.05mg 0.024mg 2%
Vitamin A 22µg 2%
Magnesium 23mg 15mg 2%
Choline 5.3mg 9.9mg 1%
Calories 34kcal 24kcal 1%
Protein 1.9g 1.2g 1%
Manganese 0.137mg 0.113mg 1%
Fats 0.4g 0.3g 0%
Carbs 6.5g 5.31g 0%
Net carbs 4.1g 3.81g N/A
Calcium 18mg 14mg 0%
Sugar 2.18g 3.56g N/A
Sodium 17mg 11mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.067g 0.041g 0%
Monounsaturated fat 0.056g 0.044g 0%
Polyunsaturated fat 0.156g 0.121g 0%
Tryptophan 0.021mg 0.009mg 0%
Threonine 0.074mg 0.037mg 0%
Isoleucine 0.081mg 0.025mg 0%
Leucine 0.113mg 0.034mg 0%
Lysine 0.095mg 0.037mg 0%
Methionine 0.021mg 0.008mg 0%
Phenylalanine 0.061mg 0.036mg 0%
Valine 0.084mg 0.025mg 0%
Histidine 0.033mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Tomato sauce
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
12%
Tomato sauce
Minerals Daily Need Coverage Score
17%
Welsh onion
15%
Tomato sauce

Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 8)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $0.2)
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.