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Welsh onion vs. Waffle — In-Depth Nutrition Comparison

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Significant differences between welsh onion and waffle

  • Welsh onion has more vitamin C and vitamin A; however, waffle is richer in selenium, calcium, phosphorus, vitamin B2, and vitamin B1.
  • Waffle covers your daily selenium needs 83% more than welsh onion.
  • Waffle has 68 times less vitamin C than welsh onion. Welsh onion has 27mg of vitamin C, while waffle has 0.4mg.
  • Welsh onion contains less sodium.
  • Waffle has a higher glycemic index. The glycemic index of waffle is 76, while the glycemic index of welsh onion is 39.

Specific food types used in this comparison are Onions, welsh, raw and Waffles, plain, prepared from recipe.

Infographic

Welsh onion vs Waffle 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%
Waffle
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +33.3%
Contains more CopperCopper +12.9%
Contains less SodiumSodium -96.7%
Contains more CalciumCalcium +1316.7%
Contains more IronIron +89.3%
Contains more ZincZinc +30.8%
Contains more PhosphorusPhosphorus +287.8%
Contains more ManganeseManganese +93.4%
Contains more SeleniumSelenium +7600%

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%
Waffle
7
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +6650%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +426%
Contains more Vitamin B2Vitamin B2 +285.6%
Contains more Vitamin B3Vitamin B3 +418.3%
Contains more Vitamin B5Vitamin B5 +187%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +187.5%
~equal in Vitamin D ~µg

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
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +115.5%
Contains more ProteinProtein +315.8%
Contains more FatsFats +3425%
Contains more CarbsCarbs +406.2%
Contains more OtherOther +342.9%

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
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +6187.5%
Contains more Poly. FatPolyunsaturated fat +4249.4%

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 Waffle
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Waffle DV% diff.
Vitamin K 193.4µg 161%
Selenium 0.6µg 46.2µg 83%
Polyunsaturated fat 0.156g 6.785g 44%
Vitamin C 27mg 0.4mg 30%
Calcium 18mg 255mg 24%
Cholesterol 0mg 69mg 23%
Fats 0.4g 14.1g 21%
Sodium 17mg 511mg 21%
Vitamin B2 0.09mg 0.347mg 20%
Phosphorus 49mg 190mg 20%
Vitamin B1 0.05mg 0.263mg 18%
Iron 1.22mg 2.31mg 14%
Saturated fat 0.067g 2.866g 13%
Calories 34kcal 291kcal 13%
Protein 1.9g 7.9g 12%
Fiber 2.4g 10%
Vitamin B3 0.4mg 2.073mg 10%
Vitamin B12 0µg 0.25µg 10%
Monounsaturated fat 0.056g 3.521g 9%
Carbs 6.5g 32.9g 9%
Folate 16µg 46µg 8%
Vitamin A 65µg 7%
Manganese 0.137mg 0.265mg 6%
Vitamin B5 0.169mg 0.485mg 6%
Vitamin E 0.51mg 3%
Potassium 212mg 159mg 2%
Zinc 0.52mg 0.68mg 1%
Copper 0.07mg 0.062mg 1%
Choline 5.3mg 1%
Magnesium 23mg 19mg 1%
Vitamin B6 0.072mg 0.056mg 1%
Net carbs 4.1g 32.9g N/A
Sugar 2.18g N/A
Tryptophan 0.021mg 0.099mg 0%
Threonine 0.074mg 0.289mg 0%
Isoleucine 0.081mg 0.362mg 0%
Leucine 0.113mg 0.63mg 0%
Lysine 0.095mg 0.384mg 0%
Methionine 0.021mg 0.179mg 0%
Phenylalanine 0.061mg 0.395mg 0%
Valine 0.084mg 0.409mg 0%
Histidine 0.033mg 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Waffle
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
51%
Welsh onion
24%
Waffle
Minerals Daily Need Coverage Score
17%
Welsh onion
66%
Waffle

Comparison summary

Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 494mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 2.799g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 37)
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 2.18g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.2)
Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.