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  6. Welsh onion vs. Couscous

Welsh onion vs. Couscous — In-Depth Nutrition Comparison

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Important differences between welsh onion and couscous

  • Welsh onion has more vitamin K, vitamin C, vitamin A, and iron; however, couscous has more selenium.
  • Welsh onion's daily need coverage for vitamin K is 161% more.
  • Couscous has a higher glycemic index than welsh onion.

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

Infographic

Welsh onion vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +265.5%
Contains more IronIron +221.1%
Contains more CopperCopper +70.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +122.7%
Contains more ManganeseManganese +63.1%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +4483.3%

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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +292.3%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more Vitamin KVitamin K +193300%
Contains more CholineCholine +60.6%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin B5Vitamin B5 +119.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Welsh onion Couscous DV% diff.
Vitamin K 193.4µg 0.1µg 161%
Selenium 0.6µg 27.5µg 49%
Vitamin C 27mg 0mg 30%
Iron 1.22mg 0.38mg 11%
Carbs 6.5g 23.22g 6%
Vitamin B2 0.09mg 0.027mg 5%
Potassium 212mg 58mg 5%
Calories 34kcal 112kcal 4%
Vitamin B3 0.4mg 0.983mg 4%
Phosphorus 49mg 22mg 4%
Vitamin B5 0.169mg 0.371mg 4%
Fiber 2.4g 1.4g 4%
Magnesium 23mg 8mg 4%
Protein 1.9g 3.79g 4%
Copper 0.07mg 0.041mg 3%
Vitamin E 0.51mg 0.13mg 3%
Zinc 0.52mg 0.26mg 2%
Vitamin B6 0.072mg 0.051mg 2%
Manganese 0.137mg 0.084mg 2%
Polyunsaturated fat 0.156g 0.064g 1%
Vitamin B1 0.05mg 0.063mg 1%
Sodium 17mg 5mg 1%
Calcium 18mg 8mg 1%
Fats 0.4g 0.16g 0%
Net carbs 4.1g 21.82g N/A
Sugar 2.18g 0.1g N/A
Folate 16µg 15µg 0%
Choline 5.3mg 3.3mg 0%
Saturated fat 0.067g 0.029g 0%
Monounsaturated fat 0.056g 0.022g 0%
Tryptophan 0.021mg 0.049mg 0%
Threonine 0.074mg 0.1mg 0%
Isoleucine 0.081mg 0.147mg 0%
Leucine 0.113mg 0.259mg 0%
Lysine 0.095mg 0.073mg 0%
Methionine 0.021mg 0.059mg 0%
Phenylalanine 0.061mg 0.184mg 0%
Valine 0.084mg 0.162mg 0%
Histidine 0.033mg 0.077mg 0%

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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +150%
Contains more WaterWater +24.7%
Contains more OtherOther +169.2%
Contains more ProteinProtein +99.5%
Contains more CarbsCarbs +257.2%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +154.5%
Contains more Poly. FatPolyunsaturated fat +143.8%
Contains less Sat. FatSaturated fat -56.7%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.