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  6. Welsh onion vs. White bread

Welsh onion vs. White bread — In-Depth Nutrition Comparison

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Important differences between welsh onion and white bread

  • Welsh onion has more vitamin K, vitamin C, and vitamin A; however, white bread has more vitamin B1, selenium, iron, vitamin B3, folate, and manganese.
  • Welsh onion's daily need coverage for vitamin K is 161% more.
  • Welsh onion is lower in sodium.
  • White bread has a higher glycemic index than welsh onion.

The food varieties used in the comparison are Onions, welsh, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Welsh onion vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +68.3%
Contains less SodiumSodium -96.5%
Contains more CalciumCalcium +700%
Contains more IronIron +195.9%
Contains more CopperCopper +44.3%
Contains more ZincZinc +42.3%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +291.2%
Contains more SeleniumSelenium +3566.7%
~equal in Magnesium ~23mg

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +131.8%
Contains more Vitamin KVitamin K +96600%
Contains more Vitamin B1Vitamin B1 +966%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +1095%
Contains more Vitamin B5Vitamin B5 +217.2%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more FolateFolate +593.8%
Contains more CholineCholine +175.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion White bread DV% diff.
Vitamin K 193.4µg 0.2µg 161%
Vitamin B1 0.05mg 0.533mg 40%
Selenium 0.6µg 22µg 39%
Vitamin C 27mg 0mg 30%
Iron 1.22mg 3.61mg 30%
Vitamin B3 0.4mg 4.78mg 27%
Folate 16µg 111µg 24%
Sodium 17mg 490mg 21%
Manganese 0.137mg 0.536mg 17%
Starch 37.17g 15%
Carbs 6.5g 49.42g 14%
Protein 1.9g 8.85g 14%
Calcium 18mg 144mg 13%
Vitamin B2 0.09mg 0.243mg 12%
Calories 34kcal 266kcal 12%
Polyunsaturated fat 0.156g 1.602g 10%
Phosphorus 49mg 98mg 7%
Vitamin B5 0.169mg 0.536mg 7%
Fats 0.4g 3.33g 5%
Copper 0.07mg 0.101mg 3%
Fructose 2.43g 3%
Potassium 212mg 126mg 3%
Saturated fat 0.067g 0.698g 3%
Vitamin E 0.51mg 0.22mg 2%
Zinc 0.52mg 0.74mg 2%
Choline 5.3mg 14.6mg 2%
Monounsaturated fat 0.056g 0.599g 1%
Fiber 2.4g 2.7g 1%
Vitamin B6 0.072mg 0.087mg 1%
Net carbs 4.1g 46.72g N/A
Magnesium 23mg 23mg 0%
Sugar 2.18g 5.67g N/A
Trans fat 0g 0.027g N/A
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%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +148.5%
Contains more ProteinProtein +365.8%
Contains more FatsFats +732.5%
Contains more CarbsCarbs +660.3%
Contains more OtherOther +182.9%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Mono. FatMonounsaturated fat +969.6%
Contains more Poly. FatPolyunsaturated fat +926.9%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.