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  6. Welsh onion vs. Tomato

Welsh onion vs. Tomato — In-Depth Nutrition Comparison

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Important differences between Welsh onion and Tomato

  • Tomato has less Vitamin K, Vitamin C, Iron, and Vitamin B2.
  • Welsh onion's daily need coverage for Vitamin K is 155% more.
  • Welsh onion has 5 times more Vitamin B2 than Tomato. Welsh onion has 0.09mg of Vitamin B2, while Tomato has 0.019mg.

The food varieties used in the comparison are Onions, welsh, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Welsh onion vs Tomato 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.
Welsh onion
Welsh onion
8
:
2
Tomato
Tomato
Contains more Calcium +80%
Contains more Iron +351.9%
Contains more Magnesium +109.1%
Contains more Phosphorus +104.2%
Contains more Zinc +205.9%
Contains more Copper +18.6%
Contains more Manganese +20.2%
Contains more Selenium +∞%
Contains more Potassium +11.8%
Contains less Sodium -70.6%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +80%
Contains more Iron +351.9%
Contains more Magnesium +109.1%
Contains more Phosphorus +104.2%
Contains more Zinc +205.9%
Contains more Copper +18.6%
Contains more Manganese +20.2%
Contains more Selenium +∞%
Contains more Potassium +11.8%
Contains less Sodium -70.6%

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.
Welsh onion
Welsh onion
7
:
3
Tomato
Tomato
Contains more Vitamin A +39.3%
Contains more Vitamin C +97.1%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +373.7%
Contains more Vitamin B5 +89.9%
Contains more Vitamin K +2348.1%
Contains more Vitamin B3 +48.5%
Contains more Vitamin B6 +11.1%
Equal in Vitamin E - 0.54
Equal in Folate - 15
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin A +39.3%
Contains more Vitamin C +97.1%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +373.7%
Contains more Vitamin B5 +89.9%
Contains more Vitamin K +2348.1%
Contains more Vitamin B3 +48.5%
Contains more Vitamin B6 +11.1%
Equal in Vitamin E - 0.54
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
4
:
1
Tomato
Tomato
Contains more Protein +115.9%
Contains more Fats +100%
Contains more Carbs +67.1%
Contains more Other +37.3%
Equal in Water - 94.52
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +115.9%
Contains more Fats +100%
Contains more Carbs +67.1%
Contains more Other +37.3%
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Tomato
Tomato
Contains more Monounsaturated Fat +80.6%
Contains more Polyunsaturated fat +88%
Contains less Saturated Fat -58.2%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +80.6%
Contains more Polyunsaturated fat +88%
Contains less Saturated Fat -58.2%

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

All nutrients comparison - raw data values

Nutrient Welsh onion Tomato Opinion
Net carbs 4.1g 2.69g Welsh onion
Protein 1.9g 0.88g Welsh onion
Fats 0.4g 0.2g Welsh onion
Carbs 6.5g 3.89g Welsh onion
Calories 34kcal 18kcal Welsh onion
Fructose 1.37g Tomato
Sugar 2.18g 2.63g Welsh onion
Fiber 2.4g 1.2g Welsh onion
Calcium 18mg 10mg Welsh onion
Iron 1.22mg 0.27mg Welsh onion
Magnesium 23mg 11mg Welsh onion
Phosphorus 49mg 24mg Welsh onion
Potassium 212mg 237mg Tomato
Sodium 17mg 5mg Tomato
Zinc 0.52mg 0.17mg Welsh onion
Copper 0.07mg 0.059mg Welsh onion
Manganese 0.137mg 0.114mg Welsh onion
Selenium 0.6µg 0µg Welsh onion
Vitamin A 1160IU 833IU Welsh onion
Vitamin A RAE 42µg Tomato
Vitamin E 0.51mg 0.54mg Tomato
Vitamin C 27mg 13.7mg Welsh onion
Vitamin B1 0.05mg 0.037mg Welsh onion
Vitamin B2 0.09mg 0.019mg Welsh onion
Vitamin B3 0.4mg 0.594mg Tomato
Vitamin B5 0.169mg 0.089mg Welsh onion
Vitamin B6 0.072mg 0.08mg Tomato
Folate 16µg 15µg Welsh onion
Vitamin K 193.4µg 7.9µg Welsh onion
Tryptophan 0.021mg 0.006mg Welsh onion
Threonine 0.074mg 0.027mg Welsh onion
Isoleucine 0.081mg 0.018mg Welsh onion
Leucine 0.113mg 0.025mg Welsh onion
Lysine 0.095mg 0.027mg Welsh onion
Methionine 0.021mg 0.006mg Welsh onion
Phenylalanine 0.061mg 0.027mg Welsh onion
Valine 0.084mg 0.018mg Welsh onion
Histidine 0.033mg 0.014mg Welsh onion
Saturated Fat 0.067g 0.028g Tomato
Monounsaturated Fat 0.056g 0.031g Welsh onion
Polyunsaturated fat 0.156g 0.083g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
61%
Welsh onion
16%
Tomato
Minerals Daily Need Coverage Score
17%
Welsh onion
9%
Tomato

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.45g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 16)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.