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  6. Couscous vs. Welsh onion

Couscous vs. Welsh onion — In-Depth Nutrition Comparison

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Important differences between couscous and welsh onion

  • Couscous has more selenium; however, welsh onion has more vitamin K, vitamin C, vitamin A, and iron.
  • Welsh onion's daily need coverage for vitamin K is 161% more.
  • Couscous has 46 times more selenium than welsh onion. Couscous has 27.5µg of selenium, while welsh onion has 0.6µg.
  • Couscous has a higher glycemic index than welsh onion.

The food varieties used in the comparison are Couscous, cooked and Onions, welsh, raw.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 less SodiumSodium -70.6%
Contains more SeleniumSelenium +4483.3%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +265.5%
Contains more IronIron +221.1%
Contains more CopperCopper +70.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +122.7%
Contains more ManganeseManganese +63.1%

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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 +26%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin B5Vitamin B5 +119.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +292.3%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more Vitamin KVitamin K +193300%
Contains more CholineCholine +60.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Couscous Welsh onion DV% diff.
Vitamin K 0.1µg 193.4µg 161%
Selenium 27.5µg 0.6µg 49%
Vitamin C 0mg 27mg 30%
Iron 0.38mg 1.22mg 11%
Carbs 23.22g 6.5g 6%
Vitamin B2 0.027mg 0.09mg 5%
Potassium 58mg 212mg 5%
Calories 112kcal 34kcal 4%
Vitamin B3 0.983mg 0.4mg 4%
Phosphorus 22mg 49mg 4%
Vitamin B5 0.371mg 0.169mg 4%
Fiber 1.4g 2.4g 4%
Magnesium 8mg 23mg 4%
Protein 3.79g 1.9g 4%
Copper 0.041mg 0.07mg 3%
Vitamin E 0.13mg 0.51mg 3%
Zinc 0.26mg 0.52mg 2%
Vitamin B6 0.051mg 0.072mg 2%
Manganese 0.084mg 0.137mg 2%
Polyunsaturated fat 0.064g 0.156g 1%
Vitamin B1 0.063mg 0.05mg 1%
Sodium 5mg 17mg 1%
Calcium 8mg 18mg 1%
Fats 0.16g 0.4g 0%
Net carbs 21.82g 4.1g N/A
Sugar 0.1g 2.18g N/A
Folate 15µg 16µg 0%
Choline 3.3mg 5.3mg 0%
Saturated fat 0.029g 0.067g 0%
Monounsaturated fat 0.022g 0.056g 0%
Tryptophan 0.049mg 0.021mg 0%
Threonine 0.1mg 0.074mg 0%
Isoleucine 0.147mg 0.081mg 0%
Leucine 0.259mg 0.113mg 0%
Lysine 0.073mg 0.095mg 0%
Methionine 0.059mg 0.021mg 0%
Phenylalanine 0.184mg 0.061mg 0%
Valine 0.162mg 0.084mg 0%
Histidine 0.077mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +99.5%
Contains more CarbsCarbs +257.2%
Contains more FatsFats +150%
Contains more WaterWater +24.7%
Contains more OtherOther +169.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 less Sat. FatSaturated fat -56.7%
Contains more Mono. FatMonounsaturated fat +154.5%
Contains more Poly. FatPolyunsaturated fat +143.8%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.