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  6. Welsh onion vs. Flour

Welsh onion vs. Flour — In-Depth Nutrition Comparison

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The main differences between welsh onion and flour

  • Welsh onion has more vitamin K, vitamin C, and vitamin A; however, flour has more vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, and manganese.
  • Daily need coverage for vitamin K for welsh onion is 161% higher.
  • Flour has a higher glycemic index than welsh onion.

Food types used in this article are Onions, welsh, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Welsh onion vs Flour 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.
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%
Flour
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +98.1%
Contains more IronIron +280.3%
Contains more CopperCopper +105.7%
Contains more ZincZinc +34.6%
Contains more PhosphorusPhosphorus +120.4%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +397.8%
Contains more SeleniumSelenium +5550%
~equal in Magnesium ~22mg

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%
Flour
Flour
6
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B6Vitamin B6 +63.6%
Contains more Vitamin KVitamin K +64366.7%
Contains more Vitamin B1Vitamin B1 +1470%
Contains more Vitamin B2Vitamin B2 +448.9%
Contains more Vitamin B3Vitamin B3 +1376%
Contains more Vitamin B5Vitamin B5 +159.2%
Contains more FolateFolate +1043.8%
Contains more CholineCholine +96.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Flour DV% diff.
Vitamin K 193.4µg 0.3µg 161%
Vitamin B1 0.05mg 0.785mg 61%
Selenium 0.6µg 33.9µg 61%
Iron 1.22mg 4.64mg 43%
Folate 16µg 183µg 42%
Vitamin B3 0.4mg 5.904mg 34%
Vitamin B2 0.09mg 0.494mg 31%
Vitamin C 27mg 0mg 30%
Manganese 0.137mg 0.682mg 24%
Carbs 6.5g 76.31g 23%
Protein 1.9g 10.33g 17%
Calories 34kcal 364kcal 17%
Copper 0.07mg 0.144mg 8%
Phosphorus 49mg 108mg 8%
Vitamin B5 0.169mg 0.438mg 5%
Vitamin E 0.51mg 0.06mg 3%
Potassium 212mg 107mg 3%
Polyunsaturated fat 0.156g 0.413g 2%
Zinc 0.52mg 0.7mg 2%
Vitamin B6 0.072mg 0.044mg 2%
Choline 5.3mg 10.4mg 1%
Fats 0.4g 0.98g 1%
Fiber 2.4g 2.7g 1%
Sodium 17mg 2mg 1%
Net carbs 4.1g 73.61g N/A
Magnesium 23mg 22mg 0%
Calcium 18mg 15mg 0%
Sugar 2.18g 0.27g N/A
Saturated fat 0.067g 0.155g 0%
Monounsaturated fat 0.056g 0.087g 0%
Tryptophan 0.021mg 0.127mg 0%
Threonine 0.074mg 0.281mg 0%
Isoleucine 0.081mg 0.357mg 0%
Leucine 0.113mg 0.71mg 0%
Lysine 0.095mg 0.228mg 0%
Methionine 0.021mg 0.183mg 0%
Phenylalanine 0.061mg 0.52mg 0%
Valine 0.084mg 0.415mg 0%
Histidine 0.033mg 0.23mg 0%

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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +659.2%
Contains more OtherOther +52.2%
Contains more ProteinProtein +443.7%
Contains more FatsFats +145%
Contains more CarbsCarbs +1074%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -56.8%
Contains more Mono. FatMonounsaturated fat +55.4%
Contains more Poly. FatPolyunsaturated fat +164.7%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.