Welsh onion vs. Pilaf — In-Depth Nutrition Comparison
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A recap on differences between welsh onion and pilaf
- Welsh onion has more vitamin K, vitamin C, and vitamin A; however, pilaf is higher in selenium, folate, vitamin B1, vitamin B3, manganese, and vitamin B6.
- Welsh onion covers your daily vitamin K needs 161% more than pilaf.
- Pilaf contains 83 times less vitamin A than welsh onion. Welsh onion contains 1160IU of vitamin A, while pilaf contains 14IU.
- Welsh onion has less sodium.
- The glycemic index of pilaf is higher.
Food varieties used in this article are Onions, welsh, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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.
| Contains more PotassiumPotassium | +12.8% |
| Contains less SodiumSodium | -98.7% |
| Contains more MagnesiumMagnesium | +39.1% |
| Contains more CalciumCalcium | +361.1% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +137.1% |
| Contains more ZincZinc | +94.2% |
| Contains more PhosphorusPhosphorus | +214.3% |
| Contains more ManganeseManganese | +543.8% |
| Contains more SeleniumSelenium | +5300% |
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.
| Contains more Vitamin CVitamin C | +558.5% |
| Contains more Vitamin EVitamin E | +1175% |
| Contains more Vitamin KVitamin K | +38580% |
| Contains more Vitamin B1Vitamin B1 | +1106% |
| Contains more Vitamin B3Vitamin B3 | +1431.8% |
| Contains more Vitamin B5Vitamin B5 | +323.1% |
| Contains more Vitamin B6Vitamin B6 | +455.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1225% |
| Contains more CholineCholine | +230.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more WaterWater | +1025.6% |
| Contains more ProteinProtein | +448.4% |
| Contains more FatsFats | +242.5% |
| Contains more CarbsCarbs | +1074% |
| Contains more OtherOther | +451.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.067 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.156 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains less Sat. FatSaturated fat | -78.2% |
| Contains more Mono. FatMonounsaturated fat | +566.1% |
| Contains more Poly. FatPolyunsaturated fat | +141.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 193.4µg | 0.5µg | 161% |
| Selenium | 0.6µg | 32.4µg | 58% |
| Sodium | 17mg | 1303mg | 56% |
| Folate | 16µg | 212µg | 49% |
| Vitamin B1 | 0.05mg | 0.603mg | 46% |
| Vitamin B3 | 0.4mg | 6.127mg | 36% |
| Manganese | 0.137mg | 0.882mg | 32% |
| Starch | 71.23g | 29% | |
| Vitamin C | 27mg | 4.1mg | 25% |
| Vitamin B6 | 0.072mg | 0.4mg | 25% |
| Carbs | 6.5g | 76.31g | 23% |
| Protein | 1.9g | 10.42g | 17% |
| Calories | 34kcal | 359kcal | 16% |
| Phosphorus | 49mg | 154mg | 15% |
| Iron | 1.22mg | 2.44mg | 15% |
| Copper | 0.07mg | 0.166mg | 11% |
| Vitamin B5 | 0.169mg | 0.715mg | 11% |
| Calcium | 18mg | 83mg | 7% |
| Fiber | 2.4g | 1.2g | 5% |
| Zinc | 0.52mg | 1.01mg | 4% |
| Vitamin E | 0.51mg | 0.04mg | 3% |
| Magnesium | 23mg | 32mg | 2% |
| Choline | 5.3mg | 17.5mg | 2% |
| Fats | 0.4g | 1.37g | 1% |
| Polyunsaturated fat | 0.156g | 0.377g | 1% |
| Monounsaturated fat | 0.056g | 0.373g | 1% |
| Potassium | 212mg | 188mg | 1% |
| Saturated fat | 0.067g | 0.307g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Net carbs | 4.1g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 2.18g | 1.53g | N/A |
| Vitamin A | 4µg | 0% | |
| Vitamin B2 | 0.09mg | 0.087mg | 0% |
| Tryptophan | 0.021mg | 0.086mg | 0% |
| Threonine | 0.074mg | 0.221mg | 0% |
| Isoleucine | 0.081mg | 0.279mg | 0% |
| Leucine | 0.113mg | 0.523mg | 0% |
| Lysine | 0.095mg | 0.189mg | 0% |
| Methionine | 0.021mg | 0.145mg | 0% |
| Phenylalanine | 0.061mg | 0.32mg | 0% |
| Valine | 0.084mg | 0.374mg | 0% |
| Histidine | 0.033mg | 0.15mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
51%
47%
Minerals Daily Need Coverage Score
17%
77%
Comparison summary
Which food is lower in Cholesterol?
Welsh onion is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Welsh onion contains less Sodium (difference - 1286mg)
Which food is lower in Saturated fat?
Welsh onion is lower in Saturated fat (difference - 0.24g)
Which food is lower in glycemic index?
Welsh onion is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 0.65g)
Which food is cheaper?
Pilaf is cheaper (difference - $0.2)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins