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Welsh onion vs Tomato - In-Depth Nutrition Comparison

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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%
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
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
82
Welsh onion
16
Tomato
Mineral Summary Score
12
Welsh onion
7
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 the food
Protein
11%
Welsh onion
5%
Tomato
Carbohydrates
7%
Welsh onion
4%
Tomato
Fats
2%
Welsh onion
1%
Tomato

Comparison summary table

Pay attention at 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 Sugars ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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 contains less Sugars?
Welsh onion
Welsh onion contains less Sugars (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 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)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
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
Sugars 2.18 2.63 Tomato
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
Folic acid (B9) 0 0
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
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.