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  6. Welsh onion vs. Red leaf lettuce

Welsh onion vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Significant differences between Welsh onion and Red leaf lettuce

  • The amount of Vitamin K, Vitamin C, and Fiber in Welsh onion is higher than in Red leaf lettuce.
  • Welsh onion covers your daily Vitamin K needs 44% more than Red leaf lettuce.
  • Red leaf lettuce has 7 times less Vitamin C than Welsh onion. Welsh onion has 27mg of Vitamin C, while Red leaf lettuce has 3.7mg.
  • Red leaf lettuce contains less Sugar.

Specific food types used in this comparison are Onions, welsh, raw and Lettuce, red leaf, raw.

Infographic

Welsh onion vs Red leaf lettuce 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.
Welsh onion
Welsh onion
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +91.7%
Contains more Phosphorus +75%
Contains more Potassium +13.4%
Contains less Sodium -32%
Contains more Zinc +160%
Contains more Copper +150%
Contains more Calcium +83.3%
Contains more Manganese +48.2%
Contains more Selenium +150%
Equal in Iron - 1.2
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Magnesium +91.7%
Contains more Phosphorus +75%
Contains more Potassium +13.4%
Contains less Sodium -32%
Contains more Zinc +160%
Contains more Copper +150%
Contains more Calcium +83.3%
Contains more Manganese +48.2%
Contains more Selenium +150%
Equal in Iron - 1.2

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.
Welsh onion
Welsh onion
6
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +240%
Contains more Vitamin C +629.7%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +17.4%
Contains more Vitamin K +37.8%
Contains more Vitamin A +545.9%
Contains more Vitamin B1 +28%
Contains more Vitamin B6 +38.9%
Contains more Folate +125%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +240%
Contains more Vitamin C +629.7%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +17.4%
Contains more Vitamin K +37.8%
Contains more Vitamin A +545.9%
Contains more Vitamin B1 +28%
Contains more Vitamin B6 +38.9%
Contains more Folate +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +42.9%
Contains more Fats +81.8%
Contains more Carbs +187.6%
Contains more Other +27.3%
Equal in Water - 95.64
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +42.9%
Contains more Fats +81.8%
Contains more Carbs +187.6%
Contains more Other +27.3%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +1020%
Contains more Polyunsaturated fat +116.7%
Contains less Saturated Fat -74.6%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +1020%
Contains more Polyunsaturated fat +116.7%
Contains less Saturated Fat -74.6%

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 Red leaf lettuce
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Red leaf lettuce Opinion
Net carbs 4.1g 1.36g Welsh onion
Protein 1.9g 1.33g Welsh onion
Fats 0.4g 0.22g Welsh onion
Carbs 6.5g 2.26g Welsh onion
Calories 34kcal 16kcal Welsh onion
Fructose 0.28g Red leaf lettuce
Sugar 2.18g 0.48g Red leaf lettuce
Fiber 2.4g 0.9g Welsh onion
Calcium 18mg 33mg Red leaf lettuce
Iron 1.22mg 1.2mg Welsh onion
Magnesium 23mg 12mg Welsh onion
Phosphorus 49mg 28mg Welsh onion
Potassium 212mg 187mg Welsh onion
Sodium 17mg 25mg Welsh onion
Zinc 0.52mg 0.2mg Welsh onion
Copper 0.07mg 0.028mg Welsh onion
Manganese 0.137mg 0.203mg Red leaf lettuce
Selenium 0.6µg 1.5µg Red leaf lettuce
Vitamin A 1160IU 7492IU Red leaf lettuce
Vitamin A RAE 375µg Red leaf lettuce
Vitamin E 0.51mg 0.15mg Welsh onion
Vitamin C 27mg 3.7mg Welsh onion
Vitamin B1 0.05mg 0.064mg Red leaf lettuce
Vitamin B2 0.09mg 0.077mg Welsh onion
Vitamin B3 0.4mg 0.321mg Welsh onion
Vitamin B5 0.169mg 0.144mg Welsh onion
Vitamin B6 0.072mg 0.1mg Red leaf lettuce
Folate 16µg 36µg Red leaf lettuce
Vitamin K 193.4µg 140.3µg Welsh onion
Tryptophan 0.021mg 0.022mg Red leaf lettuce
Threonine 0.074mg 0.048mg Welsh onion
Isoleucine 0.081mg 0.038mg Welsh onion
Leucine 0.113mg 0.07mg Welsh onion
Lysine 0.095mg 0.045mg Welsh onion
Methionine 0.021mg 0.016mg Welsh onion
Phenylalanine 0.061mg 0.067mg Red leaf lettuce
Valine 0.084mg 0.048mg Welsh onion
Histidine 0.033mg 0.019mg Welsh onion
Saturated Fat 0.067g 0.017g Red leaf lettuce
Monounsaturated Fat 0.056g 0.005g Welsh onion
Polyunsaturated fat 0.156g 0.072g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
61%
Welsh onion
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
17%
Welsh onion
14%
Red leaf lettuce

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 8mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 39)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.