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  6. Red leaf lettuce vs. Welsh onion

Red leaf lettuce vs. Welsh onion — In-Depth Nutrition Comparison

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Significant differences between Red leaf lettuce and Welsh onion

  • The amount of Vitamin K, Vitamin C, and Fiber in Welsh onion is higher than in Red leaf lettuce.
  • Welsh onion covers your daily Vitamin K needs 44% more than Red leaf lettuce.
  • Welsh onion has 2 times less Folate than Red leaf lettuce. Red leaf lettuce has 36µg of Folate, while Welsh onion has 16µg.
  • Red leaf lettuce contains less Sugar.

Specific food types used in this comparison are Lettuce, red leaf, raw and Onions, welsh, raw.

Infographic

Red leaf 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.
Red leaf lettuce
Red leaf lettuce
3
:
7
Welsh onion
Welsh onion
Contains more Calcium +83.3%
Contains more Manganese +48.2%
Contains more Selenium +150%
Contains more Magnesium +91.7%
Contains more Phosphorus +75%
Contains more Potassium +13.4%
Contains less Sodium -32%
Contains more Zinc +160%
Contains more Copper +150%
Equal in Iron - 1.22
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +83.3%
Contains more Manganese +48.2%
Contains more Selenium +150%
Contains more Magnesium +91.7%
Contains more Phosphorus +75%
Contains more Potassium +13.4%
Contains less Sodium -32%
Contains more Zinc +160%
Contains more Copper +150%
Equal in Iron - 1.22

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.
Red leaf lettuce
Red leaf lettuce
4
:
6
Welsh onion
Welsh onion
Contains more Vitamin A +545.9%
Contains more Vitamin B1 +28%
Contains more Vitamin B6 +38.9%
Contains more Folate +125%
Contains more Vitamin E +240%
Contains more Vitamin C +629.7%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +17.4%
Contains more Vitamin K +37.8%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 A +545.9%
Contains more Vitamin B1 +28%
Contains more Vitamin B6 +38.9%
Contains more Folate +125%
Contains more Vitamin E +240%
Contains more Vitamin C +629.7%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +17.4%
Contains more Vitamin K +37.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
4
Welsh onion
Welsh onion
Contains more Protein +42.9%
Contains more Fats +81.8%
Contains more Carbs +187.6%
Contains more Other +27.3%
Equal in Water - 90.5
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +42.9%
Contains more Fats +81.8%
Contains more Carbs +187.6%
Contains more Other +27.3%
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +1020%
Contains more Polyunsaturated fat +116.7%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +1020%
Contains more Polyunsaturated fat +116.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Welsh onion Opinion
Net carbs 1.36g 4.1g Welsh onion
Protein 1.33g 1.9g Welsh onion
Fats 0.22g 0.4g Welsh onion
Carbs 2.26g 6.5g Welsh onion
Calories 16kcal 34kcal Welsh onion
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 2.18g Red leaf lettuce
Fiber 0.9g 2.4g Welsh onion
Calcium 33mg 18mg Red leaf lettuce
Iron 1.2mg 1.22mg Welsh onion
Magnesium 12mg 23mg Welsh onion
Phosphorus 28mg 49mg Welsh onion
Potassium 187mg 212mg Welsh onion
Sodium 25mg 17mg Welsh onion
Zinc 0.2mg 0.52mg Welsh onion
Copper 0.028mg 0.07mg Welsh onion
Manganese 0.203mg 0.137mg Red leaf lettuce
Selenium 1.5µg 0.6µg Red leaf lettuce
Vitamin A 7492IU 1160IU Red leaf lettuce
Vitamin A RAE 375µg Red leaf lettuce
Vitamin E 0.15mg 0.51mg Welsh onion
Vitamin C 3.7mg 27mg Welsh onion
Vitamin B1 0.064mg 0.05mg Red leaf lettuce
Vitamin B2 0.077mg 0.09mg Welsh onion
Vitamin B3 0.321mg 0.4mg Welsh onion
Vitamin B5 0.144mg 0.169mg Welsh onion
Vitamin B6 0.1mg 0.072mg Red leaf lettuce
Folate 36µg 16µg Red leaf lettuce
Vitamin K 140.3µg 193.4µg Welsh onion
Tryptophan 0.022mg 0.021mg Red leaf lettuce
Threonine 0.048mg 0.074mg Welsh onion
Isoleucine 0.038mg 0.081mg Welsh onion
Leucine 0.07mg 0.113mg Welsh onion
Lysine 0.045mg 0.095mg Welsh onion
Methionine 0.016mg 0.021mg Welsh onion
Phenylalanine 0.067mg 0.061mg Red leaf lettuce
Valine 0.048mg 0.084mg Welsh onion
Histidine 0.019mg 0.033mg Welsh onion
Saturated Fat 0.017g 0.067g Red leaf lettuce
Monounsaturated Fat 0.005g 0.056g Welsh onion
Polyunsaturated fat 0.072g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce 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
76%
Red leaf lettuce
61%
Welsh onion
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 8mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 39)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.