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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Potassium +11.8%
Contains less Sodium -70.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
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 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 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
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%
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

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

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
Starch g 0g Tomato
Fructose g 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
Vitamin A 1160IU 833IU Welsh onion
Vitamin E 0.51mg 0.54mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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

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

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.