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Cereal vs. Welsh onion — In-Depth Nutrition Comparison

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Differences between cereal and welsh onion

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and manganese, while welsh onion has more vitamin K.
  • Cereal's daily need coverage for vitamin B1 is 520% higher.
  • Welsh onion contains 83 times less vitamin B6 than cereal. Cereal contains 5.986mg of vitamin B6, while welsh onion contains 0.072mg.
  • The amount of sodium in welsh onion is lower.
  • Welsh onion has a lower glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of cereal is 69.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Onions, welsh, raw.

Infographic

Cereal vs Welsh onion infographic
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +2691.8%
Contains more CopperCopper +95.7%
Contains more ZincZinc +1361.5%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +476.6%
Contains more SeleniumSelenium +950%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +101.9%
Contains less SodiumSodium -97.9%

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.
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 CVitamin C +42.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +12476%
Contains more Vitamin B2Vitamin B2 +4200%
Contains more Vitamin B3Vitamin B3 +7305%
Contains more Vitamin B5Vitamin B5 +33.7%
Contains more Vitamin B6Vitamin B6 +8213.9%
Contains more Vitamin EVitamin E +537.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +218.9%
Contains more FatsFats +170%
Contains more CarbsCarbs +1236.2%
Contains more OtherOther +218.6%
Contains more WaterWater +2294.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +264.3%
Contains more Poly. FatPolyunsaturated fat +126.9%
Contains less Sat. FatSaturated fat -74.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Welsh onion DV% diff.
Vitamin B1 6.288mg 0.05mg 520%
Vitamin B6 5.986mg 0.072mg 455%
Iron 34.06mg 1.22mg 411%
Vitamin B2 3.87mg 0.09mg 291%
Vitamin B3 29.62mg 0.4mg 183%
Vitamin K 0µg 193.4µg 161%
Vitamin A 814µg 90%
Zinc 7.6mg 0.52mg 64%
Sodium 795mg 17mg 34%
Manganese 0.79mg 0.137mg 28%
Carbs 86.85g 6.5g 27%
Calories 378kcal 34kcal 17%
Vitamin C 38.5mg 27mg 13%
Selenium 6.3µg 0.6µg 10%
Protein 6.06g 1.9g 8%
Copper 0.137mg 0.07mg 7%
Fiber 1.4g 2.4g 4%
Folate 16µg 4%
Phosphorus 77mg 49mg 4%
Potassium 105mg 212mg 3%
Vitamin E 0.08mg 0.51mg 3%
Calcium 10mg 18mg 1%
Polyunsaturated fat 0.354g 0.156g 1%
Magnesium 19mg 23mg 1%
Vitamin B5 0.226mg 0.169mg 1%
Fats 1.08g 0.4g 1%
Choline 5.3mg 1%
Saturated fat 0.26g 0.067g 1%
Net carbs 85.45g 4.1g N/A
Sugar 10.35g 2.18g N/A
Monounsaturated fat 0.204g 0.056g 0%
Tryptophan 0.066mg 0.021mg 0%
Threonine 0.241mg 0.074mg 0%
Isoleucine 0.26mg 0.081mg 0%
Leucine 0.767mg 0.113mg 0%
Lysine 0.113mg 0.095mg 0%
Methionine 0.13mg 0.021mg 0%
Phenylalanine 0.365mg 0.061mg 0%
Valine 0.344mg 0.084mg 0%
Histidine 0.162mg 0.033mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
371%
Cereal
51%
Welsh onion
Minerals Daily Need Coverage Score
183%
Cereal
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 8.17g)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 778mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 0.193g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 30)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.2)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.