Cornmeal vs. Welsh onion — In-Depth Nutrition Comparison
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A recap on differences between cornmeal and welsh onion
- Cornmeal has more folate, vitamin B1, iron, vitamin B3, vitamin B2, selenium, and vitamin B6; however, welsh onion is higher in vitamin K, vitamin C, and vitamin A.
- Welsh onion covers your daily vitamin K needs 161% more than cornmeal.
- Welsh onion contains 18 times less selenium than cornmeal. Cornmeal contains 10.5µg of selenium, while welsh onion contains 0.6µg.
- The glycemic index of cornmeal is higher.
Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Onions, welsh, raw.
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.
| Contains more MagnesiumMagnesium | +39.1% |
| Contains more IronIron | +257.4% |
| Contains more ZincZinc | +26.9% |
| Contains more PhosphorusPhosphorus | +102% |
| Contains less SodiumSodium | -58.8% |
| Contains more ManganeseManganese | +27% |
| Contains more SeleniumSelenium | +1650% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +49.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1002% |
| Contains more Vitamin B2Vitamin B2 | +324.4% |
| Contains more Vitamin B3Vitamin B3 | +1142% |
| Contains more Vitamin B5Vitamin B5 | +42% |
| Contains more Vitamin B6Vitamin B6 | +152.8% |
| Contains more FolateFolate | +1206.3% |
| Contains more CholineCholine | +62.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +325% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 193.4µg | 161% |
| Folate | 209µg | 16µg | 48% |
| Vitamin B1 | 0.551mg | 0.05mg | 42% |
| Iron | 4.36mg | 1.22mg | 39% |
| Starch | 73.3g | 30% | |
| Vitamin C | 0mg | 27mg | 30% |
| Vitamin B3 | 4.968mg | 0.4mg | 29% |
| Carbs | 79.45g | 6.5g | 24% |
| Vitamin B2 | 0.382mg | 0.09mg | 22% |
| Selenium | 10.5µg | 0.6µg | 18% |
| Calories | 370kcal | 34kcal | 17% |
| Protein | 7.11g | 1.9g | 10% |
| Vitamin B6 | 0.182mg | 0.072mg | 8% |
| Phosphorus | 99mg | 49mg | 7% |
| Fiber | 3.9g | 2.4g | 6% |
| Polyunsaturated fat | 0.828g | 0.156g | 4% |
| Vitamin E | 0.12mg | 0.51mg | 3% |
| Fats | 1.75g | 0.4g | 2% |
| Magnesium | 32mg | 23mg | 2% |
| Calcium | 3mg | 18mg | 2% |
| Potassium | 142mg | 212mg | 2% |
| Manganese | 0.174mg | 0.137mg | 2% |
| Saturated fat | 0.22g | 0.067g | 1% |
| Vitamin A | 11µg | 1% | |
| Vitamin B5 | 0.24mg | 0.169mg | 1% |
| Monounsaturated fat | 0.39g | 0.056g | 1% |
| Copper | 0.076mg | 0.07mg | 1% |
| Zinc | 0.66mg | 0.52mg | 1% |
| Choline | 8.6mg | 5.3mg | 1% |
| Net carbs | 75.55g | 4.1g | N/A |
| Sugar | 1.61g | 2.18g | N/A |
| Sodium | 7mg | 17mg | 0% |
| Tryptophan | 0.038mg | 0.021mg | 0% |
| Threonine | 0.172mg | 0.074mg | 0% |
| Isoleucine | 0.242mg | 0.081mg | 0% |
| Leucine | 1.006mg | 0.113mg | 0% |
| Lysine | 0.105mg | 0.095mg | 0% |
| Methionine | 0.162mg | 0.021mg | 0% |
| Phenylalanine | 0.366mg | 0.061mg | 0% |
| Valine | 0.337mg | 0.084mg | 0% |
| Histidine | 0.172mg | 0.033mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
| Contains more ProteinProtein | +274.2% |
| Contains more FatsFats | +337.5% |
| Contains more CarbsCarbs | +1122.3% |
| Contains more WaterWater | +709.5% |
| Contains more OtherOther | +37.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0.39 g
Polyunsaturated fat:
Poly. Fat
0.828 g
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 | +596.4% |
| Contains more Poly. FatPolyunsaturated fat | +430.8% |
| Contains less Sat. FatSaturated fat | -69.5% |
