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Welsh onion vs. Lettuce — In-Depth Nutrition Comparison

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What are the main differences between welsh onion and lettuce?

  • Welsh onion is richer in vitamin K and vitamin C, yet lettuce is richer in vitamin A and folate.
  • Lettuce's daily need coverage for vitamin A is 125% higher.
  • Welsh onion has 3 times more vitamin C than lettuce. Welsh onion has 27mg of vitamin C, while lettuce has 9.2mg.

We used Onions, welsh, raw and Lettuce, green leaf, raw types in this comparison.

Infographic

Welsh onion vs Lettuce infographic
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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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +76.9%
Contains more IronIron +41.9%
Contains more CopperCopper +141.4%
Contains more ZincZinc +188.9%
Contains more PhosphorusPhosphorus +69%
Contains less SodiumSodium -39.3%
Contains more CalciumCalcium +100%
Contains more ManganeseManganese +82.5%
~equal in Potassium ~194mg
~equal in Selenium ~0.6µg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +193.5%
Contains more Vitamin EVitamin E +131.8%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin KVitamin K +53.1%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +137.5%
Contains more CholineCholine +156.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.375mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Lettuce DV% diff.
Vitamin K 193.4µg 126.3µg 56%
Vitamin A 370µg 41%
Vitamin C 27mg 9.2mg 20%
Folate 16µg 38µg 6%
Manganese 0.137mg 0.25mg 5%
Copper 0.07mg 0.029mg 5%
Iron 1.22mg 0.86mg 5%
Fiber 2.4g 1.3g 4%
Zinc 0.52mg 0.18mg 3%
Phosphorus 49mg 29mg 3%
Calcium 18mg 36mg 2%
Magnesium 23mg 13mg 2%
Choline 5.3mg 13.6mg 2%
Vitamin E 0.51mg 0.22mg 2%
Vitamin B1 0.05mg 0.07mg 2%
Vitamin B6 0.072mg 0.09mg 1%
Protein 1.9g 1.36g 1%
Vitamin B5 0.169mg 0.134mg 1%
Vitamin B2 0.09mg 0.08mg 1%
Calories 34kcal 15kcal 1%
Fructose 0.43g 1%
Potassium 212mg 194mg 1%
Carbs 6.5g 2.87g 1%
Fats 0.4g 0.15g 0%
Net carbs 4.1g 1.57g N/A
Sugar 2.18g 0.78g N/A
Sodium 17mg 28mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B3 0.4mg 0.375mg 0%
Saturated fat 0.067g 0.02g 0%
Monounsaturated fat 0.056g 0.006g 0%
Polyunsaturated fat 0.156g 0.082g 0%
Tryptophan 0.021mg 0.009mg 0%
Threonine 0.074mg 0.059mg 0%
Isoleucine 0.081mg 0.084mg 0%
Leucine 0.113mg 0.079mg 0%
Lysine 0.095mg 0.084mg 0%
Methionine 0.021mg 0.016mg 0%
Phenylalanine 0.061mg 0.055mg 0%
Valine 0.084mg 0.07mg 0%
Histidine 0.033mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +39.7%
Contains more FatsFats +166.7%
Contains more CarbsCarbs +126.5%
~equal in Water ~94.98g
~equal in Other ~0.64g

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +833.3%
Contains more Poly. FatPolyunsaturated fat +90.2%
Contains less Sat. FatSaturated fat -70.1%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.