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  6. Welsh onion vs. Rye

Welsh onion vs. Rye — In-Depth Nutrition Comparison

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A recap on differences between welsh onion and rye

  • Welsh onion has more vitamin K, vitamin C, and vitamin A; however, rye is higher in manganese, fiber, phosphorus, copper, vitamin B5, vitamin B3, and selenium.
  • Welsh onion covers your daily vitamin K needs 156% more than rye.

Food varieties used in this article are Onions, welsh, raw and Rye grain.

Infographic

Welsh onion vs Rye 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%
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +378.3%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +140.6%
Contains more IronIron +115.6%
Contains more CopperCopper +424.3%
Contains more ZincZinc +409.6%
Contains more PhosphorusPhosphorus +577.6%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +1781%
Contains more SeleniumSelenium +2216.7%

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%
Rye
Rye
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +3178%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +532%
Contains more Vitamin B2Vitamin B2 +178.9%
Contains more Vitamin B3Vitamin B3 +967.5%
Contains more Vitamin B5Vitamin B5 +761.5%
Contains more Vitamin B6Vitamin B6 +308.3%
Contains more FolateFolate +137.5%
Contains more CholineCholine +473.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Rye DV% diff.
Vitamin K 193.4µg 5.9µg 156%
Manganese 0.137mg 2.577mg 106%
Fiber 2.4g 15.1g 51%
Phosphorus 49mg 332mg 40%
Copper 0.07mg 0.367mg 33%
Vitamin C 27mg 0mg 30%
Vitamin B5 0.169mg 1.456mg 26%
Vitamin B3 0.4mg 4.27mg 24%
Selenium 0.6µg 13.9µg 24%
Carbs 6.5g 75.86g 23%
Vitamin B1 0.05mg 0.316mg 22%
Magnesium 23mg 110mg 21%
Zinc 0.52mg 2.65mg 19%
Iron 1.22mg 2.63mg 18%
Vitamin B6 0.072mg 0.294mg 17%
Protein 1.9g 10.34g 17%
Calories 34kcal 338kcal 15%
Vitamin B2 0.09mg 0.251mg 12%
Potassium 212mg 510mg 9%
Folate 16µg 38µg 6%
Choline 5.3mg 30.4mg 5%
Polyunsaturated fat 0.156g 0.767g 4%
Vitamin E 0.51mg 0.85mg 2%
Fats 0.4g 1.63g 2%
Sodium 17mg 2mg 1%
Calcium 18mg 24mg 1%
Saturated fat 0.067g 0.197g 1%
Net carbs 4.1g 60.76g N/A
Sugar 2.18g 0.98g N/A
Vitamin A 1µg 0%
Monounsaturated fat 0.056g 0.208g 0%
Tryptophan 0.021mg 0.108mg 0%
Threonine 0.074mg 0.289mg 0%
Isoleucine 0.081mg 0.208mg 0%
Leucine 0.113mg 0.563mg 0%
Lysine 0.095mg 0.286mg 0%
Methionine 0.021mg 0.153mg 0%
Phenylalanine 0.061mg 0.435mg 0%
Valine 0.084mg 0.317mg 0%
Histidine 0.033mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +753.8%
Contains more ProteinProtein +444.2%
Contains more FatsFats +307.5%
Contains more CarbsCarbs +1067.1%
Contains more OtherOther +124.3%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -66%
Contains more Mono. FatMonounsaturated fat +271.4%
Contains more Poly. FatPolyunsaturated fat +391.7%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.