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  6. Welsh onion vs. Oatmeal

Welsh onion vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between welsh onion and oatmeal?

  • Welsh onion is richer in vitamin K, vitamin C, and vitamin A, yet oatmeal is richer in iron, manganese, vitamin B1, vitamin B6, vitamin B3, vitamin B2, and selenium.
  • Welsh onion's daily need coverage for vitamin K is 161% higher.
  • Welsh onion has a lower glycemic index than oatmeal.

We used Onions, welsh, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Welsh onion vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +247.5%
Contains less SodiumSodium -65.3%
Contains more MagnesiumMagnesium +13%
Contains more CalciumCalcium +344.4%
Contains more IronIron +388.5%
Contains more ZincZinc +19.2%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +307.3%
Contains more SeleniumSelenium +733.3%
~equal in Copper ~0.066mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +628.6%
Contains more Vitamin KVitamin K +48250%
Contains more CholineCholine +12.8%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more Vitamin B3Vitamin B3 +656.3%
Contains more Vitamin B5Vitamin B5 +87.6%
Contains more Vitamin B6Vitamin B6 +302.8%
Contains more FolateFolate +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Oatmeal DV% diff.
Vitamin K 193.4µg 0.4µg 161%
Iron 1.22mg 5.96mg 59%
Vitamin C 27mg 0mg 30%
Manganese 0.137mg 0.558mg 18%
Vitamin B1 0.05mg 0.26mg 18%
Vitamin B6 0.072mg 0.29mg 17%
Vitamin B3 0.4mg 3.025mg 16%
Vitamin A 130µg 14%
Vitamin B2 0.09mg 0.215mg 10%
Selenium 0.6µg 5µg 8%
Folate 16µg 44µg 7%
Calcium 18mg 80mg 6%
Potassium 212mg 61mg 4%
Starch 10.37g 4%
Phosphorus 49mg 77mg 4%
Vitamin B5 0.169mg 0.317mg 3%
Fiber 2.4g 1.7g 3%
Vitamin E 0.51mg 0.07mg 3%
Polyunsaturated fat 0.156g 0.426g 2%
Calories 34kcal 68kcal 2%
Carbs 6.5g 11.67g 2%
Sodium 17mg 49mg 1%
Fats 0.4g 1.36g 1%
Protein 1.9g 2.37g 1%
Saturated fat 0.067g 0.226g 1%
Monounsaturated fat 0.056g 0.391g 1%
Zinc 0.52mg 0.62mg 1%
Magnesium 23mg 26mg 1%
Net carbs 4.1g 9.97g N/A
Sugar 2.18g 0.46g N/A
Copper 0.07mg 0.066mg 0%
Trans fat 0g 0.003g N/A
Choline 5.3mg 4.7mg 0%
Tryptophan 0.021mg 0.04mg 0%
Threonine 0.074mg 0.083mg 0%
Isoleucine 0.081mg 0.105mg 0%
Leucine 0.113mg 0.2mg 0%
Lysine 0.095mg 0.135mg 0%
Methionine 0.021mg 0.04mg 0%
Phenylalanine 0.061mg 0.13mg 0%
Valine 0.084mg 0.151mg 0%
Histidine 0.033mg 0.057mg 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more OtherOther +22.8%
Contains more ProteinProtein +24.7%
Contains more FatsFats +240%
Contains more CarbsCarbs +79.5%
~equal in Water ~84.03g

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -70.4%
Contains more Mono. FatMonounsaturated fat +598.2%
Contains more Poly. FatPolyunsaturated fat +173.1%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.