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  6. Welsh onion vs. Brown rice

Welsh onion vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between welsh onion and brown rice

  • Welsh onion has more vitamin K, vitamin C, vitamin A, and iron; however, brown rice is richer in manganese, vitamin B3, vitamin B1, selenium, and phosphorus.
  • Welsh onion covers your daily vitamin K needs 161% more than brown rice.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of welsh onion is 39.

Specific food types used in this comparison are Onions, welsh, raw and Rice, brown, long-grain, cooked.

Infographic

Welsh onion vs Brown 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +146.5%
Contains more IronIron +117.9%
Contains more MagnesiumMagnesium +69.6%
Contains more CopperCopper +51.4%
Contains more ZincZinc +36.5%
Contains more PhosphorusPhosphorus +110.2%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +610.9%
Contains more SeleniumSelenium +866.7%

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin KVitamin K +96600%
Contains more FolateFolate +77.8%
Contains more Vitamin B1Vitamin B1 +256%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more Vitamin B5Vitamin B5 +124.9%
Contains more Vitamin B6Vitamin B6 +70.8%
Contains more CholineCholine +73.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Brown rice DV% diff.
Vitamin K 193.4µg 0.2µg 161%
Manganese 0.137mg 0.974mg 36%
Vitamin C 27mg 0mg 30%
Vitamin B3 0.4mg 2.561mg 14%
Vitamin B1 0.05mg 0.178mg 11%
Starch 24.79g 10%
Selenium 0.6µg 5.8µg 9%
Phosphorus 49mg 103mg 8%
Iron 1.22mg 0.56mg 8%
Carbs 6.5g 25.58g 6%
Potassium 212mg 86mg 4%
Vitamin B5 0.169mg 0.38mg 4%
Copper 0.07mg 0.106mg 4%
Vitamin B6 0.072mg 0.123mg 4%
Magnesium 23mg 39mg 4%
Calories 34kcal 123kcal 4%
Fiber 2.4g 1.6g 3%
Protein 1.9g 2.74g 2%
Folate 16µg 9µg 2%
Vitamin B2 0.09mg 0.069mg 2%
Vitamin E 0.51mg 0.17mg 2%
Zinc 0.52mg 0.71mg 2%
Calcium 18mg 3mg 2%
Sodium 17mg 4mg 1%
Fats 0.4g 0.97g 1%
Choline 5.3mg 9.2mg 1%
Saturated fat 0.067g 0.26g 1%
Monounsaturated fat 0.056g 0.369g 1%
Polyunsaturated fat 0.156g 0.366g 1%
Net carbs 4.1g 23.98g N/A
Sugar 2.18g 0.24g N/A
Tryptophan 0.021mg 0.033mg 0%
Threonine 0.074mg 0.095mg 0%
Isoleucine 0.081mg 0.109mg 0%
Leucine 0.113mg 0.214mg 0%
Lysine 0.095mg 0.099mg 0%
Methionine 0.021mg 0.058mg 0%
Phenylalanine 0.061mg 0.133mg 0%
Valine 0.084mg 0.151mg 0%
Histidine 0.033mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +28.8%
Contains more OtherOther +59.1%
Contains more ProteinProtein +44.2%
Contains more FatsFats +142.5%
Contains more CarbsCarbs +293.5%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -74.2%
Contains more Mono. FatMonounsaturated fat +558.9%
Contains more Poly. FatPolyunsaturated fat +134.6%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.