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  6. Watercress vs. Welsh onion

Watercress vs. Welsh onion — In-Depth Nutrition Comparison

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The main differences between Watercress and Welsh onion

  • Watercress has more Vitamin K, Vitamin C, and Calcium, however, Welsh onion has more Iron, and Fiber.
  • Daily need coverage for Vitamin K from Watercress is 47% higher.
  • Welsh onion has 7 times less Calcium than Watercress. Watercress has 120mg of Calcium, while Welsh onion has 18mg.
  • Watercress is lower in Sugar.

Food types used in this article are Watercress, raw and Onions, welsh, raw.

Infographic

Watercress 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.
Watercress
Watercress
6
:
4
Welsh onion
Welsh onion
Contains more Calcium +566.7%
Contains more Phosphorus +22.4%
Contains more Potassium +55.7%
Contains more Manganese +78.1%
Contains more Selenium +50%
Contains more Iron +510%
Contains less Sodium -58.5%
Contains more Zinc +372.7%
Equal in Magnesium - 23
Equal in Copper - 0.07
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
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 +566.7%
Contains more Phosphorus +22.4%
Contains more Potassium +55.7%
Contains more Manganese +78.1%
Contains more Selenium +50%
Contains more Iron +510%
Contains less Sodium -58.5%
Contains more Zinc +372.7%
Equal in Magnesium - 23
Equal in Copper - 0.07

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.
Watercress
Watercress
8
:
2
Welsh onion
Welsh onion
Contains more Vitamin A +175.1%
Contains more Vitamin E +96.1%
Contains more Vitamin C +59.3%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +83.4%
Contains more Vitamin B6 +79.2%
Contains more Vitamin K +29.3%
Contains more Vitamin B3 +100%
Contains more Folate +77.8%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
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 +175.1%
Contains more Vitamin E +96.1%
Contains more Vitamin C +59.3%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +83.4%
Contains more Vitamin B6 +79.2%
Contains more Vitamin K +29.3%
Contains more Vitamin B3 +100%
Contains more Folate +77.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
3
:
2
Welsh onion
Welsh onion
Contains more Protein +21.1%
Contains more Other +71.4%
Contains more Fats +300%
Contains more Carbs +403.9%
Equal in Water - 90.5
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +21.1%
Contains more Other +71.4%
Contains more Fats +300%
Contains more Carbs +403.9%
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -59.7%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +345.7%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 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 -59.7%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +345.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Welsh onion Opinion
Net carbs 0.79g 4.1g Welsh onion
Protein 2.3g 1.9g Watercress
Fats 0.1g 0.4g Welsh onion
Carbs 1.29g 6.5g Welsh onion
Calories 11kcal 34kcal Welsh onion
Sugar 0.2g 2.18g Watercress
Fiber 0.5g 2.4g Welsh onion
Calcium 120mg 18mg Watercress
Iron 0.2mg 1.22mg Welsh onion
Magnesium 21mg 23mg Welsh onion
Phosphorus 60mg 49mg Watercress
Potassium 330mg 212mg Watercress
Sodium 41mg 17mg Welsh onion
Zinc 0.11mg 0.52mg Welsh onion
Copper 0.077mg 0.07mg Watercress
Manganese 0.244mg 0.137mg Watercress
Selenium 0.9µg 0.6µg Watercress
Vitamin A 3191IU 1160IU Watercress
Vitamin A RAE 160µg Watercress
Vitamin E 1mg 0.51mg Watercress
Vitamin C 43mg 27mg Watercress
Vitamin B1 0.09mg 0.05mg Watercress
Vitamin B2 0.12mg 0.09mg Watercress
Vitamin B3 0.2mg 0.4mg Welsh onion
Vitamin B5 0.31mg 0.169mg Watercress
Vitamin B6 0.129mg 0.072mg Watercress
Folate 9µg 16µg Welsh onion
Vitamin K 250µg 193.4µg Watercress
Tryptophan 0.03mg 0.021mg Watercress
Threonine 0.133mg 0.074mg Watercress
Isoleucine 0.093mg 0.081mg Watercress
Leucine 0.166mg 0.113mg Watercress
Lysine 0.134mg 0.095mg Watercress
Methionine 0.02mg 0.021mg Welsh onion
Phenylalanine 0.114mg 0.061mg Watercress
Valine 0.137mg 0.084mg Watercress
Histidine 0.04mg 0.033mg Watercress
Saturated Fat 0.027g 0.067g Watercress
Monounsaturated Fat 0.008g 0.056g Welsh onion
Polyunsaturated fat 0.035g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
91%
Watercress
61%
Welsh onion
Minerals Daily Need Coverage Score
18%
Watercress
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 24mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.98g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 7)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.2)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.