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  6. Welsh onion vs. Wild rice

Welsh onion vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between Welsh onion and Wild rice

  • Welsh onion has more Vitamin K, Vitamin C, and Iron, however, Wild rice has more Zinc, Manganese, Copper, and Vitamin B3.
  • Welsh onion's daily need coverage for Vitamin K is 161% more.

The food varieties used in the comparison are Onions, welsh, raw and Wild rice, cooked.

Infographic

Welsh onion vs Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +109.9%
Contains more IronIron +103.3%
Contains more MagnesiumMagnesium +39.1%
Contains more CopperCopper +72.9%
Contains more ZincZinc +157.7%
Contains more PhosphorusPhosphorus +67.3%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +105.8%
Contains more SeleniumSelenium +33.3%

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 0% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +38566.7%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin KVitamin K +38580%
Contains more Vitamin B3Vitamin B3 +221.8%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more FolateFolate +62.5%
Contains more CholineCholine +92.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B2 ~0.087mg
~equal in Vitamin B5 ~0.154mg
~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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more FatsFats +17.6%
Contains more WaterWater +22.4%
Contains more OtherOther +75%
Contains more ProteinProtein +110%
Contains more CarbsCarbs +228.3%

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
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated Fat +12%
Contains less Sat. FatSaturated Fat -26.9%
Contains more Poly. FatPolyunsaturated fat +36.5%

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

All nutrients comparison - raw data values

Nutrient Welsh onion Wild rice Opinion
Calories 34kcal 101kcal Wild rice
Protein 1.9g 3.99g Wild rice
Fats 0.4g 0.34g Welsh onion
Vitamin C 27mg 0mg Welsh onion
Net carbs 4.1g 19.54g Wild rice
Carbs 6.5g 21.34g Wild rice
Magnesium 23mg 32mg Wild rice
Calcium 18mg 3mg Welsh onion
Potassium 212mg 101mg Welsh onion
Iron 1.22mg 0.6mg Welsh onion
Sugar 2.18g 0.73g Wild rice
Fiber 2.4g 1.8g Welsh onion
Copper 0.07mg 0.121mg Wild rice
Zinc 0.52mg 1.34mg Wild rice
Phosphorus 49mg 82mg Wild rice
Sodium 17mg 3mg Wild rice
Vitamin A 1160IU 3IU Welsh onion
Vitamin E 0.51mg 0.24mg Welsh onion
Manganese 0.137mg 0.282mg Wild rice
Selenium 0.6µg 0.8µg Wild rice
Vitamin B1 0.05mg 0.052mg Wild rice
Vitamin B2 0.09mg 0.087mg Welsh onion
Vitamin B3 0.4mg 1.287mg Wild rice
Vitamin B5 0.169mg 0.154mg Welsh onion
Vitamin B6 0.072mg 0.135mg Wild rice
Vitamin K 193.4µg 0.5µg Welsh onion
Folate 16µg 26µg Wild rice
Choline 5.3mg 10.2mg Wild rice
Saturated Fat 0.067g 0.049g Wild rice
Monounsaturated Fat 0.056g 0.05g Welsh onion
Polyunsaturated fat 0.156g 0.213g Wild rice
Tryptophan 0.021mg 0.049mg Wild rice
Threonine 0.074mg 0.127mg Wild rice
Isoleucine 0.081mg 0.167mg Wild rice
Leucine 0.113mg 0.276mg Wild rice
Lysine 0.095mg 0.17mg Wild rice
Methionine 0.021mg 0.119mg Wild rice
Phenylalanine 0.061mg 0.195mg Wild rice
Valine 0.084mg 0.232mg Wild rice
Histidine 0.033mg 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
17%
Welsh onion
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.