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  6. Waffle vs. Welsh onion

Waffle vs. Welsh onion — In-Depth Nutrition Comparison

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Significant differences between waffle and welsh onion

  • Waffle has more selenium, calcium, phosphorus, vitamin B2, and vitamin B1; however, welsh onion is richer in vitamin C and vitamin A.
  • Waffle covers your daily selenium needs 83% more than welsh onion.
  • Waffle has a higher glycemic index. The glycemic index of waffle is 76, while the glycemic index of welsh onion is 39.

Specific food types used in this comparison are Waffles, plain, prepared from recipe and Onions, welsh, raw.

Infographic

Waffle 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.
Waffle
Waffle
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 CalciumCalcium +1316.7%
Contains more IronIron +89.3%
Contains more ZincZinc +30.8%
Contains more PhosphorusPhosphorus +287.8%
Contains more ManganeseManganese +93.4%
Contains more SeleniumSelenium +7600%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +33.3%
Contains more CopperCopper +12.9%
Contains less SodiumSodium -96.7%

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.
Waffle
Waffle
7
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
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 +426%
Contains more Vitamin B2Vitamin B2 +285.6%
Contains more Vitamin B3Vitamin B3 +418.3%
Contains more Vitamin B5Vitamin B5 +187%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +187.5%
Contains more Vitamin CVitamin C +6650%
Contains more Vitamin B6Vitamin B6 +28.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Welsh onion DV% diff.
Vitamin K 193.4µg 161%
Selenium 46.2µg 0.6µg 83%
Polyunsaturated fat 6.785g 0.156g 44%
Vitamin C 0.4mg 27mg 30%
Calcium 255mg 18mg 24%
Cholesterol 69mg 0mg 23%
Fats 14.1g 0.4g 21%
Sodium 511mg 17mg 21%
Vitamin B2 0.347mg 0.09mg 20%
Phosphorus 190mg 49mg 20%
Vitamin B1 0.263mg 0.05mg 18%
Iron 2.31mg 1.22mg 14%
Saturated fat 2.866g 0.067g 13%
Calories 291kcal 34kcal 13%
Protein 7.9g 1.9g 12%
Fiber 2.4g 10%
Vitamin B3 2.073mg 0.4mg 10%
Vitamin B12 0.25µg 0µg 10%
Monounsaturated fat 3.521g 0.056g 9%
Carbs 32.9g 6.5g 9%
Folate 46µg 16µg 8%
Vitamin A 65µg 7%
Manganese 0.265mg 0.137mg 6%
Vitamin B5 0.485mg 0.169mg 6%
Vitamin E 0.51mg 3%
Potassium 159mg 212mg 2%
Zinc 0.68mg 0.52mg 1%
Copper 0.062mg 0.07mg 1%
Choline 5.3mg 1%
Magnesium 19mg 23mg 1%
Vitamin B6 0.056mg 0.072mg 1%
Net carbs 32.9g 4.1g N/A
Sugar 2.18g N/A
Tryptophan 0.099mg 0.021mg 0%
Threonine 0.289mg 0.074mg 0%
Isoleucine 0.362mg 0.081mg 0%
Leucine 0.63mg 0.113mg 0%
Lysine 0.384mg 0.095mg 0%
Methionine 0.179mg 0.021mg 0%
Phenylalanine 0.395mg 0.061mg 0%
Valine 0.409mg 0.084mg 0%
Histidine 0.187mg 0.033mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +315.8%
Contains more FatsFats +3425%
Contains more CarbsCarbs +406.2%
Contains more OtherOther +342.9%
Contains more WaterWater +115.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 +6187.5%
Contains more Poly. FatPolyunsaturated fat +4249.4%
Contains less Sat. FatSaturated fat -97.7%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.