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  6. Mustard vs. Welsh onion

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
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 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

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

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%

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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. 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.