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  6. Lettuce vs. Welsh onion

Lettuce vs. Welsh onion — In-Depth Nutrition Comparison

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What are the main differences between Lettuce and Welsh onion?

  • Lettuce is richer in Folate, yet Welsh onion is richer in Vitamin K, and Vitamin C.
  • Welsh onion's daily need coverage for Vitamin K is 56% higher.
  • Lettuce has 3 times more Choline than Welsh onion. Lettuce has 13.6mg of Choline, while Welsh onion has 5.3mg.

We used Lettuce, green leaf, raw and Onions, welsh, raw types in this comparison.

Infographic

Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 CalciumCalcium +100%
Contains more ManganeseManganese +82.5%
Contains more MagnesiumMagnesium +76.9%
Contains more IronIron +41.9%
Contains more CopperCopper +141.4%
Contains more ZincZinc +188.9%
Contains more PhosphorusPhosphorus +69%
Contains less SodiumSodium -39.3%
~equal in Potassium ~212mg
~equal in Selenium ~0.6µg

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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +538.4%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +137.5%
Contains more CholineCholine +156.6%
Contains more Vitamin CVitamin C +193.5%
Contains more Vitamin EVitamin E +131.8%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin KVitamin K +53.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 +39.7%
Contains more FatsFats +166.7%
Contains more CarbsCarbs +126.5%
~equal in Water ~90.5g
~equal in Other ~0.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 -70.1%
Contains more Mono. FatMonounsaturated Fat +833.3%
Contains more Poly. FatPolyunsaturated fat +90.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Welsh onion Opinion
Calories 15kcal 34kcal Welsh onion
Protein 1.36g 1.9g Welsh onion
Fats 0.15g 0.4g Welsh onion
Vitamin C 9.2mg 27mg Welsh onion
Net carbs 1.57g 4.1g Welsh onion
Carbs 2.87g 6.5g Welsh onion
Magnesium 13mg 23mg Welsh onion
Calcium 36mg 18mg Lettuce
Potassium 194mg 212mg Welsh onion
Iron 0.86mg 1.22mg Welsh onion
Sugar 0.78g 2.18g Lettuce
Fiber 1.3g 2.4g Welsh onion
Copper 0.029mg 0.07mg Welsh onion
Zinc 0.18mg 0.52mg Welsh onion
Phosphorus 29mg 49mg Welsh onion
Sodium 28mg 17mg Welsh onion
Vitamin A 7405IU 1160IU Lettuce
Vitamin A 370µg Lettuce
Vitamin E 0.22mg 0.51mg Welsh onion
Manganese 0.25mg 0.137mg Lettuce
Selenium 0.6µg 0.6µg
Vitamin B1 0.07mg 0.05mg Lettuce
Vitamin B2 0.08mg 0.09mg Welsh onion
Vitamin B3 0.375mg 0.4mg Welsh onion
Vitamin B5 0.134mg 0.169mg Welsh onion
Vitamin B6 0.09mg 0.072mg Lettuce
Vitamin K 126.3µg 193.4µg Welsh onion
Folate 38µg 16µg Lettuce
Choline 13.6mg 5.3mg Lettuce
Saturated Fat 0.02g 0.067g Lettuce
Monounsaturated Fat 0.006g 0.056g Welsh onion
Polyunsaturated fat 0.082g 0.156g Welsh onion
Tryptophan 0.009mg 0.021mg Welsh onion
Threonine 0.059mg 0.074mg Welsh onion
Isoleucine 0.084mg 0.081mg Lettuce
Leucine 0.079mg 0.113mg Welsh onion
Lysine 0.084mg 0.095mg Welsh onion
Methionine 0.016mg 0.021mg Welsh onion
Phenylalanine 0.055mg 0.061mg Welsh onion
Valine 0.07mg 0.084mg Welsh onion
Histidine 0.022mg 0.033mg Welsh onion
Fructose 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce 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
69%
Lettuce
57%
Welsh onion
Minerals Daily Need Coverage Score
14%
Lettuce
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 11mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.3)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.