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  6. Welsh onion vs. Bran raw

Welsh onion vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between welsh onion and bran raw?

  • Welsh onion is richer in vitamin K and vitamin C, yet bran raw is richer in manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, and copper.
  • Bran raw's daily need coverage for manganese is 239% higher.
  • Welsh onion has a lower glycemic index than bran raw.

We used Onions, welsh, raw and Oat bran, raw types in this comparison.

Infographic

Welsh onion vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +921.7%
Contains more CalciumCalcium +222.2%
Contains more PotassiumPotassium +167%
Contains more IronIron +343.4%
Contains more CopperCopper +475.7%
Contains more ZincZinc +498.1%
Contains more PhosphorusPhosphorus +1398%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +4009.5%
Contains more SeleniumSelenium +7433.3%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +5943.8%
Contains more Vitamin EVitamin E +98%
Contains more Vitamin B1Vitamin B1 +2240%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +133.5%
Contains more Vitamin B5Vitamin B5 +784%
Contains more Vitamin B6Vitamin B6 +129.2%
Contains more FolateFolate +225%
Contains more CholineCholine +507.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Bran raw DV% diff.
Manganese 0.137mg 5.63mg 239%
Vitamin K 193.4µg 3.2µg 159%
Phosphorus 49mg 734mg 98%
Vitamin B1 0.05mg 1.17mg 93%
Selenium 0.6µg 45.2µg 81%
Iron 1.22mg 5.41mg 52%
Fiber 2.4g 15.4g 52%
Magnesium 23mg 235mg 50%
Copper 0.07mg 0.403mg 37%
Protein 1.9g 17.3g 31%
Vitamin C 27mg 0mg 30%
Vitamin B5 0.169mg 1.494mg 27%
Zinc 0.52mg 3.11mg 24%
Carbs 6.5g 66.22g 20%
Polyunsaturated fat 0.156g 2.766g 17%
Calories 34kcal 246kcal 11%
Fats 0.4g 7.03g 10%
Potassium 212mg 566mg 10%
Vitamin B2 0.09mg 0.22mg 10%
Folate 16µg 52µg 9%
Vitamin B6 0.072mg 0.165mg 7%
Saturated fat 0.067g 1.328g 6%
Monounsaturated fat 0.056g 2.376g 6%
Choline 5.3mg 32.2mg 5%
Calcium 18mg 58mg 4%
Vitamin E 0.51mg 1.01mg 3%
Vitamin B3 0.4mg 0.934mg 3%
Sodium 17mg 4mg 1%
Net carbs 4.1g 50.82g N/A
Sugar 2.18g 1.45g N/A
Tryptophan 0.021mg 0.335mg 0%
Threonine 0.074mg 0.502mg 0%
Isoleucine 0.081mg 0.668mg 0%
Leucine 0.113mg 1.374mg 0%
Lysine 0.095mg 0.76mg 0%
Methionine 0.021mg 0.335mg 0%
Phenylalanine 0.061mg 0.908mg 0%
Valine 0.084mg 0.964mg 0%
Histidine 0.033mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1281.7%
Contains more ProteinProtein +810.5%
Contains more FatsFats +1657.5%
Contains more CarbsCarbs +918.8%
Contains more OtherOther +314.3%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +4142.9%
Contains more Poly. FatPolyunsaturated fat +1673.1%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.