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  6. Welsh onion vs. Watercress

Welsh onion vs. Watercress — In-Depth Nutrition Comparison

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The main differences between Welsh onion and Watercress

  • Welsh onion has more Iron, and Fiber, however, Watercress has more Vitamin K, Vitamin C, and Calcium.
  • Daily need coverage for Vitamin K from Watercress is 47% higher.
  • Watercress has 11 times less Sugar than Welsh onion. Welsh onion has 2.18g of Sugar, while Watercress has 0.2g.

Food types used in this article are Onions, welsh, raw and Watercress, raw.

Infographic

Welsh onion vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +510%
Contains more ZincZinc +372.7%
Contains less SodiumSodium -58.5%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +55.7%
Contains more PhosphorusPhosphorus +22.4%
Contains more ManganeseManganese +78.1%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~21mg
~equal in Copper ~0.077mg

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% 70% 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 143% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +100%
Contains more FolateFolate +77.8%
Contains more Vitamin CVitamin C +59.3%
Contains more Vitamin AVitamin A +175.1%
Contains more Vitamin E Vitamin E +96.1%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +83.4%
Contains more Vitamin B6Vitamin B6 +79.2%
Contains more Vitamin KVitamin K +29.3%
Contains more CholineCholine +69.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +300%
Contains more CarbsCarbs +403.9%
Contains more ProteinProtein +21.1%
Contains more OtherOther +71.4%
~equal in Water ~95.11g

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
39% 11% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated Fat +600%
Contains more Poly. FatPolyunsaturated fat +345.7%
Contains less Sat. FatSaturated Fat -59.7%

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 Watercress
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Watercress Opinion
Calories 34kcal 11kcal Welsh onion
Protein 1.9g 2.3g Watercress
Fats 0.4g 0.1g Welsh onion
Vitamin C 27mg 43mg Watercress
Net carbs 4.1g 0.79g Welsh onion
Carbs 6.5g 1.29g Welsh onion
Magnesium 23mg 21mg Welsh onion
Calcium 18mg 120mg Watercress
Potassium 212mg 330mg Watercress
Iron 1.22mg 0.2mg Welsh onion
Sugar 2.18g 0.2g Watercress
Fiber 2.4g 0.5g Welsh onion
Copper 0.07mg 0.077mg Watercress
Zinc 0.52mg 0.11mg Welsh onion
Phosphorus 49mg 60mg Watercress
Sodium 17mg 41mg Welsh onion
Vitamin A 1160IU 3191IU Watercress
Vitamin A RAE 160µg Watercress
Vitamin E 0.51mg 1mg Watercress
Manganese 0.137mg 0.244mg Watercress
Selenium 0.6µg 0.9µg Watercress
Vitamin B1 0.05mg 0.09mg Watercress
Vitamin B2 0.09mg 0.12mg Watercress
Vitamin B3 0.4mg 0.2mg Welsh onion
Vitamin B5 0.169mg 0.31mg Watercress
Vitamin B6 0.072mg 0.129mg Watercress
Vitamin K 193.4µg 250µg Watercress
Folate 16µg 9µg Welsh onion
Choline 5.3mg 9mg Watercress
Saturated Fat 0.067g 0.027g Watercress
Monounsaturated Fat 0.056g 0.008g Welsh onion
Polyunsaturated fat 0.156g 0.035g Welsh onion
Tryptophan 0.021mg 0.03mg Watercress
Threonine 0.074mg 0.133mg Watercress
Isoleucine 0.081mg 0.093mg Watercress
Leucine 0.113mg 0.166mg Watercress
Lysine 0.095mg 0.134mg Watercress
Methionine 0.021mg 0.02mg Welsh onion
Phenylalanine 0.061mg 0.114mg Watercress
Valine 0.084mg 0.137mg Watercress
Histidine 0.033mg 0.04mg Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Watercress
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
57%
Welsh onion
84%
Watercress
Minerals Daily Need Coverage Score
17%
Welsh onion
18%
Watercress

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 24mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.98g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 7)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.2)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.