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  6. Welsh onion vs. Rutabagas

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, vitamin A, and iron.
  • Welsh onion covers your daily need for vitamin K, 161% more than rutabagas.
  • Welsh onion contains 580 times more vitamin A than rutabagas. Welsh onion contains 1160IU of vitamin A, while rutabagas contain 2IU.
  • Welsh onion is lower in sugar.
  • Rutabagas have a higher glycemic index (72) than welsh onion (39).

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" 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +15%
Contains more IronIron +177.3%
Contains more CopperCopper +118.8%
Contains more ZincZinc +116.7%
Contains more CalciumCalcium +138.9%
Contains more PotassiumPotassium +43.9%
Contains less SodiumSodium -29.4%
Contains more SeleniumSelenium +16.7%
~equal in Phosphorus ~53mg
~equal in Manganese ~0.131mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin EVitamin E +70%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin KVitamin K +64366.7%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more FolateFolate +31.3%
Contains more CholineCholine +166%
~equal in Vitamin C ~25mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Rutabagas DV% diff.
Vitamin K 193.4µg 0.3µg 161%
Iron 1.22mg 0.44mg 10%
Copper 0.07mg 0.032mg 4%
Vitamin B2 0.09mg 0.04mg 4%
Vitamin B1 0.05mg 0.09mg 3%
Calcium 18mg 43mg 3%
Potassium 212mg 305mg 3%
Zinc 0.52mg 0.24mg 3%
Choline 5.3mg 14.1mg 2%
Vitamin B6 0.072mg 0.1mg 2%
Vitamin B3 0.4mg 0.7mg 2%
Protein 1.9g 1.08g 2%
Fructose 1.61g 2%
Vitamin C 27mg 25mg 2%
Magnesium 23mg 20mg 1%
Phosphorus 49mg 53mg 1%
Folate 16µg 21µg 1%
Vitamin E 0.51mg 0.3mg 1%
Carbs 6.5g 8.62g 1%
Calories 34kcal 37kcal 0%
Fats 0.4g 0.16g 0%
Net carbs 4.1g 6.32g N/A
Sugar 2.18g 4.46g N/A
Fiber 2.4g 2.3g 0%
Starch 0.4g 0%
Sodium 17mg 12mg 0%
Manganese 0.137mg 0.131mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B5 0.169mg 0.16mg 0%
Saturated fat 0.067g 0.027g 0%
Monounsaturated fat 0.056g 0.025g 0%
Polyunsaturated fat 0.156g 0.088g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%

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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +75.9%
Contains more FatsFats +150%
Contains more CarbsCarbs +32.6%
~equal in Water ~89.43g
~equal in Other ~0.71g

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +124%
Contains more Poly. FatPolyunsaturated fat +77.3%
Contains less Sat. FatSaturated fat -59.7%

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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. 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.