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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, and Vitamin C, however, Quinoa is richer in Manganese, Phosphorus, Copper, Magnesium, Folate, and Zinc.
  • Welsh onion covers your daily Vitamin K needs 161% more than Quinoa.

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

Infographic

Welsh onion vs Quinoa infographic
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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.
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
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% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +23100%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin E Vitamin 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 D ~0µg
~equal in Vitamin B3 ~0.412mg
~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
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
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%

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

All nutrients comparison - raw data values

Nutrient Welsh onion Quinoa Opinion
Calories 34kcal 120kcal Quinoa
Protein 1.9g 4.4g Quinoa
Fats 0.4g 1.92g Quinoa
Vitamin C 27mg 0mg Welsh onion
Net carbs 4.1g 18.5g Quinoa
Carbs 6.5g 21.3g Quinoa
Magnesium 23mg 64mg Quinoa
Calcium 18mg 17mg Welsh onion
Potassium 212mg 172mg Welsh onion
Iron 1.22mg 1.49mg Quinoa
Sugar 2.18g 0.87g Quinoa
Fiber 2.4g 2.8g Quinoa
Copper 0.07mg 0.192mg Quinoa
Zinc 0.52mg 1.09mg Quinoa
Starch 17.63g Quinoa
Phosphorus 49mg 152mg Quinoa
Sodium 17mg 7mg Quinoa
Vitamin A 1160IU 5IU Welsh onion
Vitamin E 0.51mg 0.63mg Quinoa
Manganese 0.137mg 0.631mg Quinoa
Selenium 0.6µg 2.8µg Quinoa
Vitamin B1 0.05mg 0.107mg Quinoa
Vitamin B2 0.09mg 0.11mg Quinoa
Vitamin B3 0.4mg 0.412mg Quinoa
Vitamin B5 0.169mg Welsh onion
Vitamin B6 0.072mg 0.123mg Quinoa
Vitamin K 193.4µg 0µg Welsh onion
Folate 16µg 42µg Quinoa
Choline 5.3mg 23mg Quinoa
Saturated Fat 0.067g 0.231g Welsh onion
Monounsaturated Fat 0.056g 0.528g Quinoa
Polyunsaturated fat 0.156g 1.078g Quinoa
Tryptophan 0.021mg 0.052mg Quinoa
Threonine 0.074mg 0.131mg Quinoa
Isoleucine 0.081mg 0.157mg Quinoa
Leucine 0.113mg 0.261mg Quinoa
Lysine 0.095mg 0.239mg Quinoa
Methionine 0.021mg 0.096mg Quinoa
Phenylalanine 0.061mg 0.185mg Quinoa
Valine 0.084mg 0.185mg Quinoa
Histidine 0.033mg 0.127mg Quinoa
Omega-3 - DHA 0.015g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
17%
Welsh onion
38%
Quinoa

Comparison summary

Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.164g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 10mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.2)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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.