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  6. Welsh onion vs. Yogurt

Welsh onion vs. Yogurt — In-Depth Nutrition Comparison

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How are welsh onion and yogurt different?

  • Welsh onion is higher in vitamin K, vitamin C, vitamin A, iron, and fiber; however, yogurt is richer in vitamin B12, selenium, vitamin B2, phosphorus, and calcium.
  • Daily need coverage for vitamin K for welsh onion is 161% higher.
  • Yogurt has a lower glycemic index (19) than welsh onion (39).

Onions, welsh, raw and Yogurt, Greek, plain, nonfat are the varieties used in this article.

Infographic

Welsh onion vs Yogurt 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%
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +50.4%
Contains more IronIron +1642.9%
Contains more CopperCopper +311.8%
Contains less SodiumSodium -52.8%
Contains more ManganeseManganese +1422.2%
Contains more CalciumCalcium +511.1%
Contains more PhosphorusPhosphorus +175.5%
Contains more SeleniumSelenium +1516.7%
~equal in Zinc ~0.52mg

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%
Yogurt
Yogurt
5
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5000%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B3Vitamin B3 +92.3%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +128.6%
Contains more Vitamin B2Vitamin B2 +208.9%
Contains more Vitamin B5Vitamin B5 +95.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +184.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Yogurt DV% diff.
Vitamin K 193.4µg 0µg 161%
Vitamin B12 0µg 0.75µg 31%
Vitamin C 27mg 0mg 30%
Selenium 0.6µg 9.7µg 17%
Protein 1.9g 10.19g 17%
Iron 1.22mg 0.07mg 14%
Vitamin B2 0.09mg 0.278mg 14%
Phosphorus 49mg 135mg 12%
Fiber 2.4g 0g 10%
Calcium 18mg 110mg 9%
Copper 0.07mg 0.017mg 6%
Manganese 0.137mg 0.009mg 6%
Magnesium 23mg 11mg 3%
Vitamin B5 0.169mg 0.331mg 3%
Vitamin E 0.51mg 0.01mg 3%
Potassium 212mg 141mg 2%
Cholesterol 0mg 5mg 2%
Folate 16µg 7µg 2%
Choline 5.3mg 15.1mg 2%
Vitamin B1 0.05mg 0.023mg 2%
Vitamin B6 0.072mg 0.063mg 1%
Polyunsaturated fat 0.156g 0.012g 1%
Calories 34kcal 59kcal 1%
Vitamin B3 0.4mg 0.208mg 1%
Sodium 17mg 36mg 1%
Carbs 6.5g 3.6g 1%
Fats 0.4g 0.39g 0%
Net carbs 4.1g 3.6g N/A
Sugar 2.18g 3.24g N/A
Zinc 0.52mg 0.52mg 0%
Vitamin A 1µg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.067g 0.117g 0%
Monounsaturated fat 0.056g 0.053g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more CarbsCarbs +80.6%
Contains more ProteinProtein +436.3%
~equal in Fats ~0.39g
~equal in Water ~85.1g
~equal in Other ~0.72g

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
Yogurt
Yogurt
0
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -42.7%
Contains more Poly. FatPolyunsaturated fat +1200%
~equal in Monounsaturated fat ~0.053g

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.