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  6. Welsh onion vs. Wheat Bread

Welsh onion vs. Wheat Bread — In-Depth Nutrition Comparison

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How are welsh onion and wheat Bread different?

  • Welsh onion is richer in vitamin K, vitamin C, and vitamin A, while wheat Bread is higher in selenium, manganese, vitamin B3, iron, vitamin B1, and vitamin B2.
  • Welsh onion covers your daily need for vitamin K, 156% more than wheat Bread.
  • Welsh onion is lower in sodium.
  • Wheat Bread has a higher glycemic index (60) than welsh onion (39).

Onions, welsh, raw and Bread, wheat, toasted types were used in this article.

Infographic

Welsh onion vs Wheat Bread 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -97.2%
Contains more MagnesiumMagnesium +156.5%
Contains more CalciumCalcium +816.7%
Contains more IronIron +235.2%
Contains more CopperCopper +182.9%
Contains more ZincZinc +182.7%
Contains more PhosphorusPhosphorus +283.7%
Contains more ManganeseManganese +905.1%
Contains more SeleniumSelenium +5466.7%
~equal in Potassium ~223mg

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.
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%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +13400%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin KVitamin K +3293%
Contains more Vitamin B1Vitamin B1 +778%
Contains more Vitamin B2Vitamin B2 +324.4%
Contains more Vitamin B3Vitamin B3 +1462.5%
Contains more Vitamin B5Vitamin B5 +169.8%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more FolateFolate +437.5%
Contains more CholineCholine +317%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Wheat Bread DV% diff.
Vitamin K 193.4µg 5.7µg 156%
Selenium 0.6µg 33.4µg 60%
Manganese 0.137mg 1.377mg 54%
Vitamin B3 0.4mg 6.25mg 37%
Iron 1.22mg 4.09mg 36%
Vitamin B1 0.05mg 0.439mg 32%
Vitamin C 27mg 0.2mg 30%
Sodium 17mg 601mg 25%
Vitamin B2 0.09mg 0.382mg 22%
Protein 1.9g 12.96g 22%
Phosphorus 49mg 188mg 20%
Folate 16µg 86µg 18%
Carbs 6.5g 55.77g 16%
Calcium 18mg 165mg 15%
Calories 34kcal 313kcal 14%
Copper 0.07mg 0.198mg 14%
Polyunsaturated fat 0.156g 1.72g 10%
Zinc 0.52mg 1.47mg 9%
Fiber 2.4g 4.7g 9%
Magnesium 23mg 59mg 9%
Vitamin B6 0.072mg 0.153mg 6%
Fats 0.4g 4.27g 6%
Vitamin B5 0.169mg 0.456mg 6%
Saturated fat 0.067g 0.989g 4%
Choline 5.3mg 22.1mg 3%
Vitamin E 0.51mg 0.24mg 2%
Monounsaturated fat 0.056g 1.019g 2%
Net carbs 4.1g 51.07g N/A
Potassium 212mg 223mg 0%
Sugar 2.18g 6.42g N/A
Tryptophan 0.021mg 0.092mg 0%
Threonine 0.074mg 0.299mg 0%
Isoleucine 0.081mg 0.258mg 0%
Leucine 0.113mg 0.461mg 0%
Lysine 0.095mg 0.215mg 0%
Methionine 0.021mg 0.105mg 0%
Phenylalanine 0.061mg 0.315mg 0%
Valine 0.084mg 0.31mg 0%
Histidine 0.033mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +273.5%
Contains more ProteinProtein +582.1%
Contains more FatsFats +967.5%
Contains more CarbsCarbs +758%
Contains more OtherOther +295.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +1719.6%
Contains more Poly. FatPolyunsaturated fat +1002.6%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.