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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tomato
Contains more Iron +351.9%
Contains more Calcium +80%
Contains more Magnesium +109.1%
Contains more Copper +18.6%
Contains more Zinc +205.9%
Contains more Phosphorus +104.2%
Contains more Potassium +11.8%
Contains less Sodium -70.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +351.9%
Contains more Calcium +80%
Contains more Magnesium +109.1%
Contains more Copper +18.6%
Contains more Zinc +205.9%
Contains more Phosphorus +104.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Tomato
Contains more Vitamin C +97.1%
Contains more Vitamin A +39.3%
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Contains more Vitamin C +97.1%
Contains more Vitamin A +39.3%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
61
Welsh onion
16
Tomato
Mineral Summary Score
18
Welsh onion
10
Tomato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Welsh onion
5%
Tomato
Carbohydrates
7%
Welsh onion
4%
Tomato
Fats
2%
Welsh onion
1%
Tomato

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Welsh onion Tomato Opinion
Calories 34 18 Welsh onion
Protein 1.9 0.88 Welsh onion
Fats 0.4 0.2 Welsh onion
Vitamin C 27 13.7 Welsh onion
Carbs 6.5 3.89 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 0.27 Welsh onion
Calcium 18 10 Welsh onion
Potassium 212 237 Tomato
Magnesium 23 11 Welsh onion
Sugar 2.18 2.63 Welsh onion
Fiber 2.4 1.2 Welsh onion
Copper 0.07 0.059 Welsh onion
Zinc 0.52 0.17 Welsh onion
Starch 0 Tomato
Phosphorus 49 24 Welsh onion
Sodium 17 5 Tomato
Vitamin A 1160 833 Welsh onion
Vitamin E 0.51 0.54 Tomato
Vitamin D 0 0
Vitamin B1 0.05 0.037 Welsh onion
Vitamin B2 0.09 0.019 Welsh onion
Vitamin B3 0.4 0.594 Tomato
Vitamin B5 0.169 0.089 Welsh onion
Vitamin B6 0.072 0.08 Tomato
Vitamin B12 0 0
Vitamin K 193.4 7.9 Welsh onion
Folate 16 15 Welsh onion
Trans Fat 0 0
Saturated Fat 0.067 0.028 Tomato
Monounsaturated Fat 0.056 0.031 Welsh onion
Polyunsaturated fat 0.156 0.083 Welsh onion
Tryptophan 0.021 0.006 Welsh onion
Threonine 0.074 0.027 Welsh onion
Isoleucine 0.081 0.018 Welsh onion
Leucine 0.113 0.025 Welsh onion
Lysine 0.095 0.027 Welsh onion
Methionine 0.021 0.006 Welsh onion
Phenylalanine 0.061 0.027 Welsh onion
Valine 0.084 0.018 Welsh onion
Histidine 0.033 0.014 Welsh onion
Fructose 1.37 Tomato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.