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Welsh onion vs. Bran — In-Depth Nutrition Comparison

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What are the differences between Welsh onion and Bran?

  • Welsh onion is higher in Vitamin C, yet Bran is higher in Manganese, Selenium, Phosphorus, and Vitamin B1.
  • Bran's daily need coverage for Manganese is 36% more.

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

Infographic

Welsh onion vs Bran 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%
Bran
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +130.4%
Contains more IronIron +38.6%
Contains more MagnesiumMagnesium +73.9%
Contains more PhosphorusPhosphorus +142.9%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +603.6%
Contains more SeleniumSelenium +1183.3%
~equal in Copper ~0.066mg
~equal in Zinc ~0.53mg

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%
Bran
2
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +164.7%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B6Vitamin B6 +188%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B5Vitamin B5 +28.4%
~equal in Vitamin D ~0µg
~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
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more OtherOther +42.9%
Contains more ProteinProtein +68.9%
Contains more FatsFats +115%
Contains more CarbsCarbs +76%
~equal in Water ~84g

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
Bran
2
21% 37% 43%
Saturated Fat: Sat. Fat 0.163 g
Monounsaturated Fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated Fat -58.9%
Contains more Mono. FatMonounsaturated Fat +419.6%
Contains more Poly. FatPolyunsaturated fat +117.3%

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

All nutrients comparison - raw data values

Nutrient Welsh onion Bran Opinion
Calories 34kcal 40kcal Bran
Protein 1.9g 3.21g Bran
Fats 0.4g 0.86g Bran
Vitamin C 27mg 0mg Welsh onion
Net carbs 4.1g 8.84g Bran
Carbs 6.5g 11.44g Bran
Magnesium 23mg 40mg Bran
Calcium 18mg 10mg Welsh onion
Potassium 212mg 92mg Welsh onion
Iron 1.22mg 0.88mg Welsh onion
Sugar 2.18g Bran
Fiber 2.4g 2.6g Bran
Copper 0.07mg 0.066mg Welsh onion
Zinc 0.52mg 0.53mg Bran
Phosphorus 49mg 119mg Bran
Sodium 17mg 1mg Bran
Vitamin A 1160IU 0IU Welsh onion
Vitamin E 0.51mg Welsh onion
Manganese 0.137mg 0.964mg Bran
Selenium 0.6µg 7.7µg Bran
Vitamin B1 0.05mg 0.16mg Bran
Vitamin B2 0.09mg 0.034mg Welsh onion
Vitamin B3 0.4mg 0.144mg Welsh onion
Vitamin B5 0.169mg 0.217mg Bran
Vitamin B6 0.072mg 0.025mg Welsh onion
Vitamin K 193.4µg Welsh onion
Folate 16µg 6µg Welsh onion
Choline 5.3mg Welsh onion
Saturated Fat 0.067g 0.163g Welsh onion
Monounsaturated Fat 0.056g 0.291g Bran
Polyunsaturated fat 0.156g 0.339g Bran
Tryptophan 0.021mg 0.057mg Bran
Threonine 0.074mg 0.086mg Bran
Isoleucine 0.081mg 0.114mg Bran
Leucine 0.113mg 0.235mg Bran
Lysine 0.095mg 0.13mg Bran
Methionine 0.021mg 0.057mg Bran
Phenylalanine 0.061mg 0.155mg Bran
Valine 0.084mg 0.165mg Bran
Histidine 0.033mg 0.07mg Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Bran
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
6%
Bran
Minerals Daily Need Coverage Score
17%
Welsh onion
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 16mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.