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  6. Welsh onion vs. Rice

Welsh onion vs. Rice — In-Depth Nutrition Comparison

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How are Welsh onion and Rice different?

  • Welsh onion is richer in Vitamin K, Vitamin C, Fiber, Vitamin B2, and Potassium, while Rice is higher in Manganese, Selenium, Folate, Vitamin B1, and Vitamin B3.
  • Welsh onion covers your daily need of Vitamin K 161% more than Rice.

Onions, welsh, raw and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Welsh onion vs Rice 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
Rice
Rice
Contains more Calcium +80%
Contains more Magnesium +91.7%
Contains more Phosphorus +14%
Contains more Potassium +505.7%
Contains less Sodium -94.1%
Contains more Manganese +244.5%
Contains more Selenium +1150%
Equal in Iron - 1.2
Equal in Zinc - 0.49
Equal in Copper - 0.069
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +80%
Contains more Magnesium +91.7%
Contains more Phosphorus +14%
Contains more Potassium +505.7%
Contains less Sodium -94.1%
Contains more Manganese +244.5%
Contains more Selenium +1150%
Equal in Iron - 1.2
Equal in Zinc - 0.49
Equal in Copper - 0.069

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
5
:
5
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1175%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +592.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +226%
Contains more Vitamin B3 +269%
Contains more Vitamin B5 +130.8%
Contains more Vitamin B6 +29.2%
Contains more Folate +262.5%
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1175%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +592.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +226%
Contains more Vitamin B3 +269%
Contains more Vitamin B5 +130.8%
Contains more Vitamin B6 +29.2%
Contains more Folate +262.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
2
Rice
Rice
Contains more Fats +42.9%
Contains more Water +32.2%
Contains more Other +66.7%
Contains more Protein +41.6%
Contains more Carbs +333.4%
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
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Fats +42.9%
Contains more Water +32.2%
Contains more Other +66.7%
Contains more Protein +41.6%
Contains more Carbs +333.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Rice
Rice
Contains less Saturated Fat -13%
Contains more Polyunsaturated fat +105.3%
Contains more Monounsaturated Fat +57.1%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -13%
Contains more Polyunsaturated fat +105.3%
Contains more Monounsaturated Fat +57.1%

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

All nutrients comparison - raw data values

Nutrient Welsh onion Rice Opinion
Net carbs 4.1g 27.77g Rice
Protein 1.9g 2.69g Rice
Fats 0.4g 0.28g Welsh onion
Carbs 6.5g 28.17g Rice
Calories 34kcal 130kcal Rice
Sugar 2.18g 0.05g Rice
Fiber 2.4g 0.4g Welsh onion
Calcium 18mg 10mg Welsh onion
Iron 1.22mg 1.2mg Welsh onion
Magnesium 23mg 12mg Welsh onion
Phosphorus 49mg 43mg Welsh onion
Potassium 212mg 35mg Welsh onion
Sodium 17mg 1mg Rice
Zinc 0.52mg 0.49mg Welsh onion
Copper 0.07mg 0.069mg Welsh onion
Manganese 0.137mg 0.472mg Rice
Selenium 0.6µg 7.5µg Rice
Vitamin A 1160IU 0IU Welsh onion
Vitamin E 0.51mg 0.04mg Welsh onion
Vitamin C 27mg 0mg Welsh onion
Vitamin B1 0.05mg 0.163mg Rice
Vitamin B2 0.09mg 0.013mg Welsh onion
Vitamin B3 0.4mg 1.476mg Rice
Vitamin B5 0.169mg 0.39mg Rice
Vitamin B6 0.072mg 0.093mg Rice
Folate 16µg 58µg Rice
Vitamin K 193.4µg 0µg Welsh onion
Tryptophan 0.021mg 0.031mg Rice
Threonine 0.074mg 0.096mg Rice
Isoleucine 0.081mg 0.116mg Rice
Leucine 0.113mg 0.222mg Rice
Lysine 0.095mg 0.097mg Rice
Methionine 0.021mg 0.063mg Rice
Phenylalanine 0.061mg 0.144mg Rice
Valine 0.084mg 0.164mg Rice
Histidine 0.033mg 0.063mg Rice
Saturated Fat 0.067g 0.077g Welsh onion
Monounsaturated Fat 0.056g 0.088g Rice
Polyunsaturated fat 0.156g 0.076g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Rice
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
13%
Rice
Minerals Daily Need Coverage Score
17%
Welsh onion
22%
Rice

Comparison summary

Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 21)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.8)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.13g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 16mg)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.