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  6. Bran raw vs. Welsh onion

Bran raw vs. Welsh onion — In-Depth Nutrition Comparison

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What are the main differences between bran raw and welsh onion?

  • Bran raw is richer in manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, and copper, yet welsh onion is richer in vitamin K and vitamin C.
  • Bran raw's daily need coverage for manganese is 239% higher.
  • Bran raw has 75 times more selenium than welsh onion. Bran raw has 45.2µg of selenium, while welsh onion has 0.6µg.
  • Welsh onion has a lower glycemic index than bran raw.

We used Oat bran, raw and Onions, welsh, raw types in this comparison.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +921.7%
Contains more CalciumCalcium +222.2%
Contains more PotassiumPotassium +167%
Contains more IronIron +343.4%
Contains more CopperCopper +475.7%
Contains more ZincZinc +498.1%
Contains more PhosphorusPhosphorus +1398%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +4009.5%
Contains more SeleniumSelenium +7433.3%

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.
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 EVitamin E +98%
Contains more Vitamin B1Vitamin B1 +2240%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +133.5%
Contains more Vitamin B5Vitamin B5 +784%
Contains more Vitamin B6Vitamin B6 +129.2%
Contains more FolateFolate +225%
Contains more CholineCholine +507.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +5943.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Welsh onion DV% diff.
Manganese 5.63mg 0.137mg 239%
Vitamin K 3.2µg 193.4µg 159%
Phosphorus 734mg 49mg 98%
Vitamin B1 1.17mg 0.05mg 93%
Selenium 45.2µg 0.6µg 81%
Iron 5.41mg 1.22mg 52%
Fiber 15.4g 2.4g 52%
Magnesium 235mg 23mg 50%
Copper 0.403mg 0.07mg 37%
Protein 17.3g 1.9g 31%
Vitamin C 0mg 27mg 30%
Vitamin B5 1.494mg 0.169mg 27%
Zinc 3.11mg 0.52mg 24%
Carbs 66.22g 6.5g 20%
Polyunsaturated fat 2.766g 0.156g 17%
Calories 246kcal 34kcal 11%
Fats 7.03g 0.4g 10%
Potassium 566mg 212mg 10%
Vitamin B2 0.22mg 0.09mg 10%
Folate 52µg 16µg 9%
Vitamin B6 0.165mg 0.072mg 7%
Saturated fat 1.328g 0.067g 6%
Monounsaturated fat 2.376g 0.056g 6%
Choline 32.2mg 5.3mg 5%
Calcium 58mg 18mg 4%
Vitamin E 1.01mg 0.51mg 3%
Vitamin B3 0.934mg 0.4mg 3%
Sodium 4mg 17mg 1%
Net carbs 50.82g 4.1g N/A
Sugar 1.45g 2.18g N/A
Tryptophan 0.335mg 0.021mg 0%
Threonine 0.502mg 0.074mg 0%
Isoleucine 0.668mg 0.081mg 0%
Leucine 1.374mg 0.113mg 0%
Lysine 0.76mg 0.095mg 0%
Methionine 0.335mg 0.021mg 0%
Phenylalanine 0.908mg 0.061mg 0%
Valine 0.964mg 0.084mg 0%
Histidine 0.41mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +810.5%
Contains more FatsFats +1657.5%
Contains more CarbsCarbs +918.8%
Contains more OtherOther +314.3%
Contains more WaterWater +1281.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +4142.9%
Contains more Poly. FatPolyunsaturated fat +1673.1%
Contains less Sat. FatSaturated fat -95%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.