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  6. Welsh onion vs. Ostrich

Welsh onion vs. Ostrich — In-Depth Nutrition Comparison

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How are welsh onion and ostrich different?

  • Welsh onion is higher in vitamin C and vitamin A; however, ostrich is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and vitamin B5.
  • Daily need coverage for vitamin B12 for ostrich is 260% higher.
  • Ostrich has a lower glycemic index (0) than welsh onion (39).

Onions, welsh, raw and Ostrich, tip trimmed, cooked are the varieties used in this article.

Infographic

Welsh onion vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more CalciumCalcium +200%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +621.1%
Contains more PotassiumPotassium +70.8%
Contains more IronIron +128.7%
Contains more CopperCopper +117.1%
Contains more ZincZinc +832.7%
Contains more PhosphorusPhosphorus +412.2%
Contains more SeleniumSelenium +6150%
~equal in Magnesium ~25mg

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% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +121.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +364%
Contains more Vitamin B2Vitamin B2 +224.4%
Contains more Vitamin B3Vitamin B3 +1685.8%
Contains more Vitamin B5Vitamin B5 +679.9%
Contains more Vitamin B6Vitamin B6 +656.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Welsh onion Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Vitamin K 193.4µg 161%
Selenium 0.6µg 37.5µg 67%
Protein 1.9g 28.49g 53%
Vitamin B3 0.4mg 7.143mg 42%
Zinc 0.52mg 4.85mg 39%
Vitamin B6 0.072mg 0.545mg 36%
Vitamin C 27mg 0mg 30%
Phosphorus 49mg 251mg 29%
Cholesterol 0mg 85mg 28%
Vitamin B5 0.169mg 1.318mg 23%
Iron 1.22mg 2.79mg 20%
Vitamin B2 0.09mg 0.292mg 16%
Vitamin B1 0.05mg 0.232mg 15%
Fiber 2.4g 0g 10%
Copper 0.07mg 0.152mg 9%
Calories 34kcal 145kcal 6%
Manganese 0.137mg 0.019mg 5%
Saturated fat 0.067g 1g 4%
Potassium 212mg 362mg 4%
Fats 0.4g 2.57g 3%
Sodium 17mg 80mg 3%
Polyunsaturated fat 0.156g 0.44g 2%
Monounsaturated fat 0.056g 0.97g 2%
Vitamin E 0.51mg 0.23mg 2%
Carbs 6.5g 0g 2%
Choline 5.3mg 1%
Calcium 18mg 6mg 1%
Net carbs 4.1g 0g N/A
Magnesium 23mg 25mg 0%
Sugar 2.18g 0g N/A
Folate 16µg 15µg 0%
Tryptophan 0.021mg 0.254mg 0%
Threonine 0.074mg 1.25mg 0%
Isoleucine 0.081mg 1.354mg 0%
Leucine 0.113mg 2.315mg 0%
Lysine 0.095mg 2.516mg 0%
Methionine 0.021mg 0.796mg 0%
Phenylalanine 0.061mg 1.176mg 0%
Valine 0.084mg 1.407mg 0%
Histidine 0.033mg 0.716mg 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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.1%
Contains more OtherOther +62.8%
Contains more ProteinProtein +1399.5%
Contains more FatsFats +542.5%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +1632.1%
Contains more Poly. FatPolyunsaturated fat +182.1%

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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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.