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Welsh onion vs Rutabagas - In-Depth Nutrition Comparison

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How are Welsh onion and Rutabagas different?

  • Welsh onion is higher than Rutabagas in Vitamin K, and Iron.
  • Welsh onion covers your daily need of Vitamin K 161% more than Rutabagas.
  • Welsh onion contains 3 times more Iron than Rutabagas. Welsh onion contains 1.22mg of Iron, while Rutabagas contain 0.44mg.
  • Welsh onion is lower in Sugar.

Onions, welsh, raw and Rutabagas, raw types were used in this article.

Infographic

Welsh onion vs Rutabagas 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +177.3%
Contains more Magnesium +15%
Contains more Zinc +116.7%
Contains more Copper +118.8%
Contains more Calcium +138.9%
Contains more Potassium +43.9%
Contains less Sodium -29.4%
Equal in Phosphorus - 53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains more Iron +177.3%
Contains more Magnesium +15%
Contains more Zinc +116.7%
Contains more Copper +118.8%
Contains more Calcium +138.9%
Contains more Potassium +43.9%
Contains less Sodium -29.4%
Equal in Phosphorus - 53

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +57900%
Contains more Vitamin E +70%
Contains more Vitamin B2 +125%
Contains more Vitamin K +64366.7%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +75%
Contains more Vitamin B6 +38.9%
Contains more Folate +31.3%
Equal in Vitamin C - 25
Equal in Vitamin B5 - 0.16
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +57900%
Contains more Vitamin E +70%
Contains more Vitamin B2 +125%
Contains more Vitamin K +64366.7%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +75%
Contains more Vitamin B6 +38.9%
Contains more Folate +31.3%
Equal in Vitamin C - 25
Equal in Vitamin B5 - 0.16

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Welsh onion Rutabagas
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Rutabagas Opinion
Net carbs 4.1g 6.32g Rutabagas
Protein 1.9g 1.08g Welsh onion
Fats 0.4g 0.16g Welsh onion
Carbs 6.5g 8.62g Rutabagas
Calories 34kcal 37kcal Rutabagas
Starch g 0.4g Rutabagas
Fructose g 1.61g Rutabagas
Sugar 2.18g 4.46g Welsh onion
Fiber 2.4g 2.3g Welsh onion
Calcium 18mg 43mg Rutabagas
Iron 1.22mg 0.44mg Welsh onion
Magnesium 23mg 20mg Welsh onion
Phosphorus 49mg 53mg Rutabagas
Potassium 212mg 305mg Rutabagas
Sodium 17mg 12mg Rutabagas
Zinc 0.52mg 0.24mg Welsh onion
Copper 0.07mg 0.032mg Welsh onion
Vitamin A 1160IU 2IU Welsh onion
Vitamin E 0.51mg 0.3mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 25mg Welsh onion
Vitamin B1 0.05mg 0.09mg Rutabagas
Vitamin B2 0.09mg 0.04mg Welsh onion
Vitamin B3 0.4mg 0.7mg Rutabagas
Vitamin B5 0.169mg 0.16mg Welsh onion
Vitamin B6 0.072mg 0.1mg Rutabagas
Folate 16µg 21µg Rutabagas
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 0.3µg Welsh onion
Tryptophan 0.021mg mg Welsh onion
Threonine 0.074mg mg Welsh onion
Isoleucine 0.081mg mg Welsh onion
Leucine 0.113mg mg Welsh onion
Lysine 0.095mg mg Welsh onion
Methionine 0.021mg mg Welsh onion
Phenylalanine 0.061mg mg Welsh onion
Valine 0.084mg mg Welsh onion
Histidine 0.033mg mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.027g Rutabagas
Monounsaturated Fat 0.056g 0.025g Welsh onion
Polyunsaturated fat 0.156g 0.088g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Rutabagas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
61
Welsh onion
15
Rutabagas
Mineral Summary Score
18
Welsh onion
14
Rutabagas

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Welsh onion
6%
Rutabagas
Carbohydrates
7%
Welsh onion
9%
Rutabagas
Fats
2%
Welsh onion
1%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 2.28g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 33)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2.3)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.04g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.