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  6. Wheat Bread vs. Welsh onion

Wheat Bread vs. Welsh onion — In-Depth Nutrition Comparison

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How are wheat Bread and welsh onion different?

  • Wheat Bread is richer in selenium, manganese, vitamin B3, iron, vitamin B1, and vitamin B2, while welsh onion is higher in vitamin K, vitamin C, and vitamin A.
  • Welsh onion covers your daily need for vitamin K, 156% more than wheat Bread.
  • Wheat Bread contains 56 times more selenium than welsh onion. Wheat Bread contains 33.4µg of selenium, while welsh onion contains 0.6µg.
  • Welsh onion is lower in sodium.
  • Wheat Bread has a higher glycemic index (60) than welsh onion (39).

Bread, wheat, toasted and Onions, welsh, raw types were used in this article.

Infographic

Wheat Bread vs Welsh onion 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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%
Contains more MagnesiumMagnesium +156.5%
Contains more CalciumCalcium +816.7%
Contains more IronIron +235.2%
Contains more CopperCopper +182.9%
Contains more ZincZinc +182.7%
Contains more PhosphorusPhosphorus +283.7%
Contains more ManganeseManganese +905.1%
Contains more SeleniumSelenium +5466.7%
Contains less SodiumSodium -97.2%
~equal in Potassium ~212mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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%
Contains more Vitamin B1Vitamin B1 +778%
Contains more Vitamin B2Vitamin B2 +324.4%
Contains more Vitamin B3Vitamin B3 +1462.5%
Contains more Vitamin B5Vitamin B5 +169.8%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more FolateFolate +437.5%
Contains more CholineCholine +317%
Contains more Vitamin CVitamin C +13400%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin KVitamin K +3293%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +582.1%
Contains more FatsFats +967.5%
Contains more CarbsCarbs +758%
Contains more OtherOther +295.7%
Contains more WaterWater +273.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +1719.6%
Contains more Poly. FatPolyunsaturated fat +1002.6%
Contains less Sat. FatSaturated fat -93.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Welsh onion
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Welsh onion DV% diff.
Vitamin K 5.7µg 193.4µg 156%
Selenium 33.4µg 0.6µg 60%
Manganese 1.377mg 0.137mg 54%
Vitamin B3 6.25mg 0.4mg 37%
Iron 4.09mg 1.22mg 36%
Vitamin B1 0.439mg 0.05mg 32%
Vitamin C 0.2mg 27mg 30%
Sodium 601mg 17mg 25%
Vitamin B2 0.382mg 0.09mg 22%
Protein 12.96g 1.9g 22%
Phosphorus 188mg 49mg 20%
Folate 86µg 16µg 18%
Carbs 55.77g 6.5g 16%
Calcium 165mg 18mg 15%
Calories 313kcal 34kcal 14%
Copper 0.198mg 0.07mg 14%
Polyunsaturated fat 1.72g 0.156g 10%
Zinc 1.47mg 0.52mg 9%
Fiber 4.7g 2.4g 9%
Magnesium 59mg 23mg 9%
Vitamin B6 0.153mg 0.072mg 6%
Fats 4.27g 0.4g 6%
Vitamin B5 0.456mg 0.169mg 6%
Saturated fat 0.989g 0.067g 4%
Choline 22.1mg 5.3mg 3%
Vitamin E 0.24mg 0.51mg 2%
Monounsaturated fat 1.019g 0.056g 2%
Net carbs 51.07g 4.1g N/A
Potassium 223mg 212mg 0%
Sugar 6.42g 2.18g N/A
Tryptophan 0.092mg 0.021mg 0%
Threonine 0.299mg 0.074mg 0%
Isoleucine 0.258mg 0.081mg 0%
Leucine 0.461mg 0.113mg 0%
Lysine 0.215mg 0.095mg 0%
Methionine 0.105mg 0.021mg 0%
Phenylalanine 0.315mg 0.061mg 0%
Valine 0.31mg 0.084mg 0%
Histidine 0.15mg 0.033mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Wheat Bread
51%
Welsh onion
Minerals Daily Need Coverage Score
89%
Wheat Bread
17%
Welsh onion

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 584mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 0.922g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 21)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.