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  6. Welsh onion vs. Lettuce

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 Folate.
  • Welsh onion's daily need coverage for Vitamin K is 56% 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
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 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% 70% 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% 444% 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 AVitamin A +538.4%
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

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%

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 Lettuce
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Lettuce Opinion
Calories 34kcal 15kcal Welsh onion
Protein 1.9g 1.36g Welsh onion
Fats 0.4g 0.15g Welsh onion
Vitamin C 27mg 9.2mg Welsh onion
Net carbs 4.1g 1.57g Welsh onion
Carbs 6.5g 2.87g Welsh onion
Magnesium 23mg 13mg Welsh onion
Calcium 18mg 36mg Lettuce
Potassium 212mg 194mg Welsh onion
Iron 1.22mg 0.86mg Welsh onion
Sugar 2.18g 0.78g Lettuce
Fiber 2.4g 1.3g Welsh onion
Copper 0.07mg 0.029mg Welsh onion
Zinc 0.52mg 0.18mg Welsh onion
Phosphorus 49mg 29mg Welsh onion
Sodium 17mg 28mg Welsh onion
Vitamin A 1160IU 7405IU Lettuce
Vitamin A 370µg Lettuce
Vitamin E 0.51mg 0.22mg Welsh onion
Manganese 0.137mg 0.25mg Lettuce
Selenium 0.6µg 0.6µg
Vitamin B1 0.05mg 0.07mg Lettuce
Vitamin B2 0.09mg 0.08mg Welsh onion
Vitamin B3 0.4mg 0.375mg Welsh onion
Vitamin B5 0.169mg 0.134mg Welsh onion
Vitamin B6 0.072mg 0.09mg Lettuce
Vitamin K 193.4µg 126.3µg Welsh onion
Folate 16µg 38µg Lettuce
Choline 5.3mg 13.6mg Lettuce
Saturated Fat 0.067g 0.02g Lettuce
Monounsaturated Fat 0.056g 0.006g Welsh onion
Polyunsaturated fat 0.156g 0.082g Welsh onion
Tryptophan 0.021mg 0.009mg Welsh onion
Threonine 0.074mg 0.059mg Welsh onion
Isoleucine 0.081mg 0.084mg Lettuce
Leucine 0.113mg 0.079mg Welsh onion
Lysine 0.095mg 0.084mg Welsh onion
Methionine 0.021mg 0.016mg Welsh onion
Phenylalanine 0.061mg 0.055mg Welsh onion
Valine 0.084mg 0.07mg Welsh onion
Histidine 0.033mg 0.022mg Welsh onion
Fructose 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
57%
Welsh onion
69%
Lettuce
Minerals Daily Need Coverage Score
17%
Welsh onion
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 11mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.3)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 7)
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. 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.