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  6. Welsh onion vs. Wild rice raw

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

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Differences between welsh onion and wild rice raw

  • Welsh onion has more vitamin K, vitamin C, and vitamin A, while wild rice raw has more phosphorus, manganese, copper, zinc, vitamin B3, magnesium, and vitamin B6.
  • Welsh onion's daily need coverage for vitamin K is 160% higher.
  • Welsh onion has a lower glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Onions, welsh, raw and Wild rice, raw.

Infographic

Welsh onion vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +669.6%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +101.4%
Contains more IronIron +60.7%
Contains more CopperCopper +648.6%
Contains more ZincZinc +1046.2%
Contains more PhosphorusPhosphorus +783.7%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +870.1%
Contains more SeleniumSelenium +366.7%

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%
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +10078.9%
Contains more Vitamin EVitamin E +60.8%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B2Vitamin B2 +191.1%
Contains more Vitamin B3Vitamin B3 +1583.3%
Contains more Vitamin B5Vitamin B5 +535.5%
Contains more Vitamin B6Vitamin B6 +443.1%
Contains more FolateFolate +493.8%
Contains more CholineCholine +560.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Wild rice raw DV% diff.
Vitamin K 193.4µg 1.9µg 160%
Phosphorus 49mg 433mg 55%
Manganese 0.137mg 1.329mg 52%
Copper 0.07mg 0.524mg 50%
Zinc 0.52mg 5.96mg 49%
Vitamin B3 0.4mg 6.733mg 40%
Magnesium 23mg 177mg 37%
Vitamin C 27mg 0mg 30%
Protein 1.9g 14.73g 26%
Vitamin B6 0.072mg 0.391mg 25%
Carbs 6.5g 74.9g 23%
Folate 16µg 95µg 20%
Vitamin B5 0.169mg 1.074mg 18%
Calories 34kcal 357kcal 16%
Fiber 2.4g 6.2g 15%
Vitamin B2 0.09mg 0.262mg 13%
Iron 1.22mg 1.96mg 9%
Potassium 212mg 427mg 6%
Choline 5.3mg 35mg 5%
Vitamin B1 0.05mg 0.115mg 5%
Selenium 0.6µg 2.8µg 4%
Polyunsaturated fat 0.156g 0.676g 3%
Vitamin E 0.51mg 0.82mg 2%
Fats 0.4g 1.08g 1%
Net carbs 4.1g 68.7g N/A
Calcium 18mg 21mg 0%
Sugar 2.18g 2.5g N/A
Sodium 17mg 7mg 0%
Vitamin A 1µg 0%
Saturated fat 0.067g 0.156g 0%
Monounsaturated fat 0.056g 0.159g 0%
Tryptophan 0.021mg 0.179mg 0%
Threonine 0.074mg 0.469mg 0%
Isoleucine 0.081mg 0.618mg 0%
Leucine 0.113mg 1.018mg 0%
Lysine 0.095mg 0.629mg 0%
Methionine 0.021mg 0.438mg 0%
Phenylalanine 0.061mg 0.721mg 0%
Valine 0.084mg 0.858mg 0%
Histidine 0.033mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1066.2%
Contains more ProteinProtein +675.3%
Contains more FatsFats +170%
Contains more CarbsCarbs +1052.3%
Contains more OtherOther +118.6%

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 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -57.1%
Contains more Mono. FatMonounsaturated fat +183.9%
Contains more Poly. FatPolyunsaturated fat +333.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.