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Mustard vs. Welsh onion — In-Depth Nutrition Comparison

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How are mustard and welsh onion different?

  • Mustard is higher in selenium, manganese, vitamin B1, phosphorus, fiber, and magnesium; however, welsh onion is richer in vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for welsh onion is 160% higher.
  • Mustard contains 65 times more sodium than welsh onion. While mustard contains 1104mg of sodium, welsh onion contains only 17mg.

Mustard, prepared, yellow and Onions, welsh, raw are the varieties used in this article.

Infographic

Mustard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +108.7%
Contains more CalciumCalcium +250%
Contains more IronIron +32%
Contains more ZincZinc +23.1%
Contains more PhosphorusPhosphorus +120.4%
Contains more ManganeseManganese +208%
Contains more SeleniumSelenium +5483.3%
Contains more PotassiumPotassium +39.5%
Contains less SodiumSodium -98.5%
~equal in Copper ~0.07mg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +254%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B5Vitamin B5 +50.3%
Contains more CholineCholine +322.6%
Contains more Vitamin CVitamin C +8900%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin KVitamin K +13714.3%
Contains more FolateFolate +128.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.072mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +96.8%
Contains more FatsFats +735%
Contains more OtherOther +381.4%
Contains more CarbsCarbs +11.5%
~equal in Water ~90.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +3796.4%
Contains more Poly. FatPolyunsaturated fat +396.2%
Contains less Sat. FatSaturated fat -68.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Welsh onion DV% diff.
Vitamin K 1.4µg 193.4µg 160%
Selenium 33.5µg 0.6µg 60%
Sodium 1104mg 17mg 47%
Vitamin C 0.3mg 27mg 30%
Manganese 0.422mg 0.137mg 12%
Vitamin B1 0.177mg 0.05mg 11%
Phosphorus 108mg 49mg 8%
Fiber 4g 2.4g 6%
Magnesium 48mg 23mg 6%
Calcium 63mg 18mg 5%
Iron 1.61mg 1.22mg 5%
Monounsaturated fat 2.182g 0.056g 5%
Fats 3.34g 0.4g 5%
Protein 3.74g 1.9g 4%
Polyunsaturated fat 0.774g 0.156g 4%
Choline 22.4mg 5.3mg 3%
Potassium 152mg 212mg 2%
Vitamin B2 0.07mg 0.09mg 2%
Folate 7µg 16µg 2%
Vitamin B5 0.254mg 0.169mg 2%
Saturated fat 0.214g 0.067g 1%
Calories 60kcal 34kcal 1%
Vitamin B3 0.565mg 0.4mg 1%
Vitamin E 0.36mg 0.51mg 1%
Vitamin A 5µg 1%
Zinc 0.64mg 0.52mg 1%
Carbs 5.83g 6.5g 0%
Net carbs 1.83g 4.1g N/A
Sugar 0.92g 2.18g N/A
Copper 0.074mg 0.07mg 0%
Starch 0.64g 0%
Vitamin B6 0.07mg 0.072mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.021mg 0%
Threonine 0.167mg 0.074mg 0%
Isoleucine 0.146mg 0.081mg 0%
Leucine 0.292mg 0.113mg 0%
Lysine 0.264mg 0.095mg 0%
Methionine 0.076mg 0.021mg 0%
Phenylalanine 0.161mg 0.061mg 0%
Valine 0.189mg 0.084mg 0%
Histidine 0.119mg 0.033mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard 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
10%
Mustard
51%
Welsh onion
Minerals Daily Need Coverage Score
60%
Mustard
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 1087mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 0.147g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $1.9)
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 1.26g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.