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  6. Welsh onion vs. True morels

Welsh onion vs. True morels — In-Depth Nutrition Comparison

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Summary of differences between welsh onion and true morels

  • Welsh onion has more vitamin A, while true morels have more iron, copper, vitamin D, phosphorus, manganese, zinc, vitamin B3, vitamin B2, and potassium.
  • True morels cover your daily need for iron, 137% more than welsh onion.

These are the specific foods used in this comparison Onions, welsh, raw and Mushrooms, morel, raw.

Infographic

Welsh onion vs True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +21.1%
Contains less SodiumSodium -19%
Contains more CalciumCalcium +138.9%
Contains more PotassiumPotassium +93.9%
Contains more IronIron +898.4%
Contains more CopperCopper +792.9%
Contains more ZincZinc +290.4%
Contains more PhosphorusPhosphorus +295.9%
Contains more ManganeseManganese +328.5%
Contains more SeleniumSelenium +266.7%

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% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +77.8%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +38%
Contains more Vitamin B2Vitamin B2 +127.8%
Contains more Vitamin B3Vitamin B3 +463%
Contains more Vitamin B5Vitamin B5 +160.4%
Contains more Vitamin B6Vitamin B6 +88.9%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Welsh onion True morels DV% diff.
Vitamin K 193.4µg 161%
Iron 1.22mg 12.18mg 137%
Copper 0.07mg 0.625mg 62%
Vitamin C 27mg 30%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Phosphorus 49mg 194mg 21%
Manganese 0.137mg 0.587mg 20%
Zinc 0.52mg 2.03mg 14%
Vitamin B3 0.4mg 2.252mg 12%
Vitamin B2 0.09mg 0.205mg 9%
Potassium 212mg 411mg 6%
Vitamin B5 0.169mg 0.44mg 5%
Vitamin B6 0.072mg 0.136mg 5%
Calcium 18mg 43mg 3%
Selenium 0.6µg 2.2µg 3%
Vitamin E 0.51mg 3%
Protein 1.9g 3.12g 2%
Vitamin B1 0.05mg 0.069mg 2%
Folate 16µg 9µg 2%
Polyunsaturated fat 0.156g 0.433g 2%
Fiber 2.4g 2.8g 2%
Magnesium 23mg 19mg 1%
Choline 5.3mg 1%
Calories 34kcal 31kcal 0%
Fats 0.4g 0.57g 0%
Carbs 6.5g 5.1g 0%
Net carbs 4.1g 2.3g N/A
Sugar 2.18g 0.6g N/A
Sodium 17mg 21mg 0%
Saturated fat 0.067g 0.065g 0%
Monounsaturated fat 0.056g 0.052g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g 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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more CarbsCarbs +27.5%
Contains more ProteinProtein +64.2%
Contains more FatsFats +42.5%
Contains more OtherOther +128.6%
~equal in Water ~89.61g

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Poly. FatPolyunsaturated fat +177.6%
~equal in Saturated fat ~0.065g
~equal in Monounsaturated fat ~0.052g

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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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.