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  6. Quinoa vs. Welsh onion

Quinoa vs. Welsh onion — In-Depth Nutrition Comparison

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Significant differences between Quinoa and Welsh onion

  • Quinoa has more Manganese, Phosphorus, Copper, Magnesium, Folate, and Zinc, however, Welsh onion is richer in Vitamin K, and Vitamin C.
  • Welsh onion covers your daily Vitamin K needs 161% more than Quinoa.
  • Welsh onion has 5 times less Manganese than Quinoa. Quinoa has 0.631mg of Manganese, while Welsh onion has 0.137mg.

Specific food types used in this comparison are Quinoa, cooked and Onions, welsh, raw.

Infographic

Quinoa 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.
Quinoa
Quinoa
8
:
2
Welsh onion
Welsh onion
Contains more Iron +22.1%
Contains more Magnesium +178.3%
Contains more Phosphorus +210.2%
Contains less Sodium -58.8%
Contains more Zinc +109.6%
Contains more Copper +174.3%
Contains more Manganese +360.6%
Contains more Selenium +366.7%
Contains more Potassium +23.3%
Equal in Calcium - 18
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Iron +22.1%
Contains more Magnesium +178.3%
Contains more Phosphorus +210.2%
Contains less Sodium -58.8%
Contains more Zinc +109.6%
Contains more Copper +174.3%
Contains more Manganese +360.6%
Contains more Selenium +366.7%
Contains more Potassium +23.3%
Equal in Calcium - 18

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.
Quinoa
Quinoa
6
:
4
Welsh onion
Welsh onion
Contains more Vitamin E +23.5%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B6 +70.8%
Contains more Folate +162.5%
Contains more Vitamin A +23100%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.4
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin E +23.5%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B6 +70.8%
Contains more Folate +162.5%
Contains more Vitamin A +23100%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
:
1
Welsh onion
Welsh onion
Contains more Protein +131.6%
Contains more Fats +380%
Contains more Carbs +227.7%
Contains more Water +26.4%
Equal in Other - 0.7
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Welsh onion
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 Protein +131.6%
Contains more Fats +380%
Contains more Carbs +227.7%
Contains more Water +26.4%
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Welsh onion
Welsh onion
Contains more Monounsaturated Fat +842.9%
Contains more Polyunsaturated fat +591%
Contains less Saturated Fat -71%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Monounsaturated Fat +842.9%
Contains more Polyunsaturated fat +591%
Contains less Saturated Fat -71%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Welsh onion Opinion
Net carbs 18.5g 4.1g Quinoa
Protein 4.4g 1.9g Quinoa
Fats 1.92g 0.4g Quinoa
Carbs 21.3g 6.5g Quinoa
Calories 120kcal 34kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g 2.18g Quinoa
Fiber 2.8g 2.4g Quinoa
Calcium 17mg 18mg Welsh onion
Iron 1.49mg 1.22mg Quinoa
Magnesium 64mg 23mg Quinoa
Phosphorus 152mg 49mg Quinoa
Potassium 172mg 212mg Welsh onion
Sodium 7mg 17mg Quinoa
Zinc 1.09mg 0.52mg Quinoa
Copper 0.192mg 0.07mg Quinoa
Manganese 0.631mg 0.137mg Quinoa
Selenium 2.8µg 0.6µg Quinoa
Vitamin A 5IU 1160IU Welsh onion
Vitamin E 0.63mg 0.51mg Quinoa
Vitamin C 0mg 27mg Welsh onion
Vitamin B1 0.107mg 0.05mg Quinoa
Vitamin B2 0.11mg 0.09mg Quinoa
Vitamin B3 0.412mg 0.4mg Quinoa
Vitamin B5 0.169mg Welsh onion
Vitamin B6 0.123mg 0.072mg Quinoa
Folate 42µg 16µg Quinoa
Vitamin K 0µg 193.4µg Welsh onion
Tryptophan 0.052mg 0.021mg Quinoa
Threonine 0.131mg 0.074mg Quinoa
Isoleucine 0.157mg 0.081mg Quinoa
Leucine 0.261mg 0.113mg Quinoa
Lysine 0.239mg 0.095mg Quinoa
Methionine 0.096mg 0.021mg Quinoa
Phenylalanine 0.185mg 0.061mg Quinoa
Valine 0.185mg 0.084mg Quinoa
Histidine 0.127mg 0.033mg Quinoa
Saturated Fat 0.231g 0.067g Welsh onion
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 0.528g 0.056g Quinoa
Polyunsaturated fat 1.078g 0.156g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Quinoa
61%
Welsh onion
Minerals Daily Need Coverage Score
38%
Quinoa
17%
Welsh onion

Comparison summary

Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.164g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 10mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.2)
Which food is richer in minerals?
Quinoa
Quinoa 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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.