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  6. Welsh onion vs. Quinoa

Welsh onion vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between welsh onion and quinoa

  • Welsh onion has more vitamin K, vitamin C, and vitamin A; however, quinoa is richer in manganese, phosphorus, copper, magnesium, folate, and zinc.
  • Welsh onion covers your daily vitamin K needs 161% more than quinoa.
  • Quinoa has a higher glycemic index. The glycemic index of quinoa is 53, while the glycemic index of welsh onion is 39.

Specific food types used in this comparison are Onions, welsh, raw and Quinoa, cooked.

Infographic

Welsh onion vs Quinoa 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%
Quinoa
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +23.3%
Contains more MagnesiumMagnesium +178.3%
Contains more IronIron +22.1%
Contains more CopperCopper +174.3%
Contains more ZincZinc +109.6%
Contains more PhosphorusPhosphorus +210.2%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +360.6%
Contains more SeleniumSelenium +366.7%
~equal in Calcium ~17mg

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%
Quinoa
Quinoa
6
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B6Vitamin B6 +70.8%
Contains more FolateFolate +162.5%
Contains more CholineCholine +334%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.412mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Quinoa DV% diff.
Vitamin K 193.4µg 0µg 161%
Vitamin C 27mg 0mg 30%
Manganese 0.137mg 0.631mg 21%
Phosphorus 49mg 152mg 15%
Copper 0.07mg 0.192mg 14%
Magnesium 23mg 64mg 10%
Folate 16µg 42µg 7%
Starch 17.63g 7%
Polyunsaturated fat 0.156g 1.078g 6%
Vitamin B1 0.05mg 0.107mg 5%
Carbs 6.5g 21.3g 5%
Protein 1.9g 4.4g 5%
Zinc 0.52mg 1.09mg 5%
Vitamin B6 0.072mg 0.123mg 4%
Selenium 0.6µg 2.8µg 4%
Calories 34kcal 120kcal 4%
Iron 1.22mg 1.49mg 3%
Vitamin B5 0.169mg 3%
Choline 5.3mg 23mg 3%
Fiber 2.4g 2.8g 2%
Vitamin B2 0.09mg 0.11mg 2%
Fats 0.4g 1.92g 2%
Saturated fat 0.067g 0.231g 1%
Monounsaturated fat 0.056g 0.528g 1%
Potassium 212mg 172mg 1%
Vitamin E 0.51mg 0.63mg 1%
Net carbs 4.1g 18.5g N/A
Calcium 18mg 17mg 0%
Sugar 2.18g 0.87g N/A
Sodium 17mg 7mg 0%
Vitamin B3 0.4mg 0.412mg 0%
Tryptophan 0.021mg 0.052mg 0%
Threonine 0.074mg 0.131mg 0%
Isoleucine 0.081mg 0.157mg 0%
Leucine 0.113mg 0.261mg 0%
Lysine 0.095mg 0.239mg 0%
Methionine 0.021mg 0.096mg 0%
Phenylalanine 0.061mg 0.185mg 0%
Valine 0.084mg 0.185mg 0%
Histidine 0.033mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

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
Quinoa
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +26.4%
Contains more ProteinProtein +131.6%
Contains more FatsFats +380%
Contains more CarbsCarbs +227.7%
~equal in Other ~0.77g

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -71%
Contains more Mono. FatMonounsaturated fat +842.9%
Contains more Poly. FatPolyunsaturated fat +591%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.