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  6. Rye vs. Welsh onion

Rye vs. Welsh onion — In-Depth Nutrition Comparison

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A recap on differences between rye and welsh onion

  • Rye has more manganese, fiber, phosphorus, copper, vitamin B5, vitamin B3, and selenium; however, welsh onion is higher in vitamin K, vitamin C, and vitamin A.
  • Welsh onion covers your daily vitamin K needs 156% more than rye.
  • Welsh onion contains 23 times less selenium than rye. Rye contains 13.9µg of selenium, while welsh onion contains 0.6µg.

Food varieties used in this article are Rye grain and Onions, welsh, raw.

Infographic

Rye 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.
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +378.3%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +140.6%
Contains more IronIron +115.6%
Contains more CopperCopper +424.3%
Contains more ZincZinc +409.6%
Contains more PhosphorusPhosphorus +577.6%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +1781%
Contains more SeleniumSelenium +2216.7%

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.
Rye
Rye
9
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +532%
Contains more Vitamin B2Vitamin B2 +178.9%
Contains more Vitamin B3Vitamin B3 +967.5%
Contains more Vitamin B5Vitamin B5 +761.5%
Contains more Vitamin B6Vitamin B6 +308.3%
Contains more FolateFolate +137.5%
Contains more CholineCholine +473.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +3178%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Welsh onion DV% diff.
Vitamin K 5.9µg 193.4µg 156%
Manganese 2.577mg 0.137mg 106%
Fiber 15.1g 2.4g 51%
Phosphorus 332mg 49mg 40%
Copper 0.367mg 0.07mg 33%
Vitamin C 0mg 27mg 30%
Vitamin B5 1.456mg 0.169mg 26%
Vitamin B3 4.27mg 0.4mg 24%
Selenium 13.9µg 0.6µg 24%
Carbs 75.86g 6.5g 23%
Vitamin B1 0.316mg 0.05mg 22%
Magnesium 110mg 23mg 21%
Zinc 2.65mg 0.52mg 19%
Iron 2.63mg 1.22mg 18%
Vitamin B6 0.294mg 0.072mg 17%
Protein 10.34g 1.9g 17%
Calories 338kcal 34kcal 15%
Vitamin B2 0.251mg 0.09mg 12%
Potassium 510mg 212mg 9%
Folate 38µg 16µg 6%
Choline 30.4mg 5.3mg 5%
Polyunsaturated fat 0.767g 0.156g 4%
Vitamin E 0.85mg 0.51mg 2%
Fats 1.63g 0.4g 2%
Sodium 2mg 17mg 1%
Calcium 24mg 18mg 1%
Saturated fat 0.197g 0.067g 1%
Net carbs 60.76g 4.1g N/A
Sugar 0.98g 2.18g N/A
Vitamin A 1µg 0%
Monounsaturated fat 0.208g 0.056g 0%
Tryptophan 0.108mg 0.021mg 0%
Threonine 0.289mg 0.074mg 0%
Isoleucine 0.208mg 0.081mg 0%
Leucine 0.563mg 0.113mg 0%
Lysine 0.286mg 0.095mg 0%
Methionine 0.153mg 0.021mg 0%
Phenylalanine 0.435mg 0.061mg 0%
Valine 0.317mg 0.084mg 0%
Histidine 0.189mg 0.033mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +444.2%
Contains more FatsFats +307.5%
Contains more CarbsCarbs +1067.1%
Contains more OtherOther +124.3%
Contains more WaterWater +753.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +271.4%
Contains more Poly. FatPolyunsaturated fat +391.7%
Contains less Sat. FatSaturated fat -66%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.