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  6. Welsh onion vs. Arugula

Welsh onion vs. Arugula — In-Depth Nutrition Comparison

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Important differences between Welsh onion and Arugula

  • Welsh onion has more Vitamin K, and Vitamin C, however, Arugula has more Folate, Calcium, Manganese, Magnesium, and Vitamin B5.
  • Welsh onion's daily need coverage for Vitamin K is 71% more.
  • Welsh onion has 2 times more Vitamin C than Arugula. Welsh onion has 27mg of Vitamin C, while Arugula has 15mg.

The food varieties used in the comparison are Onions, welsh, raw and Arugula, raw.

Infographic

Welsh onion vs Arugula 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.
Welsh onion
Welsh onion
3
:
7
Arugula
Arugula
Contains less Sodium -37%
Contains more Zinc +10.6%
Contains more Selenium +100%
Contains more Calcium +788.9%
Contains more Iron +19.7%
Contains more Magnesium +104.3%
Contains more Potassium +74.1%
Contains more Manganese +134.3%
Equal in Phosphorus - 52
Equal in Zinc - 0.47
Equal in Copper - 0.076
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains less Sodium -37%
Contains more Zinc +10.6%
Contains more Selenium +100%
Contains more Calcium +788.9%
Contains more Iron +19.7%
Contains more Magnesium +104.3%
Contains more Potassium +74.1%
Contains more Manganese +134.3%
Equal in Phosphorus - 52
Equal in Zinc - 0.47
Equal in Copper - 0.076

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.
Welsh onion
Welsh onion
6
:
4
Arugula
Arugula
Contains more Vitamin E +18.6%
Contains more Vitamin C +80%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B3 +31.1%
Contains more Vitamin K +78.1%
Contains more Vitamin A +104.6%
Contains more Vitamin B5 +158.6%
Contains more Folate +506.3%
Equal in Vitamin B2 - 0.086
Equal in Vitamin B6 - 0.073
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%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin E +18.6%
Contains more Vitamin C +80%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B3 +31.1%
Contains more Vitamin K +78.1%
Contains more Vitamin A +104.6%
Contains more Vitamin B5 +158.6%
Contains more Folate +506.3%
Equal in Vitamin B2 - 0.086
Equal in Vitamin B6 - 0.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
1
:
4
Arugula
Arugula
Contains more Carbs +78.1%
Contains more Protein +35.8%
Contains more Fats +65%
Contains more Other +100%
Equal in Water - 91.71
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
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Carbs +78.1%
Contains more Protein +35.8%
Contains more Fats +65%
Contains more Other +100%
Equal in Water - 91.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Arugula
Arugula
Contains less Saturated Fat -22.1%
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +104.5%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -22.1%
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +104.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Welsh onion Arugula Opinion
Net carbs 4.1g 2.05g Welsh onion
Protein 1.9g 2.58g Arugula
Fats 0.4g 0.66g Arugula
Carbs 6.5g 3.65g Welsh onion
Calories 34kcal 25kcal Welsh onion
Sugar 2.18g 2.05g Arugula
Fiber 2.4g 1.6g Welsh onion
Calcium 18mg 160mg Arugula
Iron 1.22mg 1.46mg Arugula
Magnesium 23mg 47mg Arugula
Phosphorus 49mg 52mg Arugula
Potassium 212mg 369mg Arugula
Sodium 17mg 27mg Welsh onion
Zinc 0.52mg 0.47mg Welsh onion
Copper 0.07mg 0.076mg Arugula
Manganese 0.137mg 0.321mg Arugula
Selenium 0.6µg 0.3µg Welsh onion
Vitamin A 1160IU 2373IU Arugula
Vitamin A RAE 119µg Arugula
Vitamin E 0.51mg 0.43mg Welsh onion
Vitamin C 27mg 15mg Welsh onion
Vitamin B1 0.05mg 0.044mg Welsh onion
Vitamin B2 0.09mg 0.086mg Welsh onion
Vitamin B3 0.4mg 0.305mg Welsh onion
Vitamin B5 0.169mg 0.437mg Arugula
Vitamin B6 0.072mg 0.073mg Arugula
Folate 16µg 97µg Arugula
Vitamin K 193.4µg 108.6µg Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.067g 0.086g Welsh onion
Monounsaturated Fat 0.056g 0.049g Welsh onion
Polyunsaturated fat 0.156g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Arugula
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
61%
Welsh onion
52%
Arugula
Minerals Daily Need Coverage Score
17%
Welsh onion
28%
Arugula

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 0.13g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Arugula
Arugula 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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.