Wheat vs. Welsh onion — In-Depth Nutrition Comparison
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Important differences between wheat and welsh onion
- Wheat has more selenium, manganese, copper, phosphorus, zinc, vitamin B3, fiber, iron, and magnesium; however, welsh onion has more vitamin A.
- Wheat's daily need coverage for selenium is 57% more.
- Wheat has 8 times more manganese than welsh onion. Wheat has 1.03mg of manganese, while welsh onion has 0.137mg.
- Wheat has a higher glycemic index than welsh onion.
The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Onions, welsh, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +108.7% |
| Contains more IronIron | +44.3% |
| Contains more CopperCopper | +195.7% |
| Contains more ZincZinc | +253.8% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains less SodiumSodium | -52.9% |
| Contains more ManganeseManganese | +651.8% |
| Contains more SeleniumSelenium | +5216.7% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +29.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +90% |
| Contains more Vitamin B3Vitamin B3 | +476.3% |
| Contains more Vitamin EVitamin E | +112.5% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more FolateFolate | +45.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
| Contains more ProteinProtein | +200.5% |
| Contains more FatsFats | +107.5% |
| Contains more CarbsCarbs | +324.6% |
| Contains more WaterWater | +38.8% |
~equal in
Other
~0.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.084 g
Polyunsaturated fat:
Poly. Fat
0.243 g
Saturated fat:
Sat. Fat
0.067 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.156 g
| Contains more Mono. FatMonounsaturated fat | +50% |
| Contains more Poly. FatPolyunsaturated fat | +55.8% |
| Contains less Sat. FatSaturated fat | -13% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 193.4µg | 161% | |
| Selenium | 31.9µg | 0.6µg | 57% |
| Manganese | 1.03mg | 0.137mg | 39% |
| Vitamin C | 27mg | 30% | |
| Copper | 0.207mg | 0.07mg | 15% |
| Phosphorus | 147mg | 49mg | 14% |
| Vitamin B3 | 2.305mg | 0.4mg | 12% |
| Zinc | 1.84mg | 0.52mg | 12% |
| Protein | 5.71g | 1.9g | 8% |
| Fiber | 4.3g | 2.4g | 8% |
| Carbs | 27.6g | 6.5g | 7% |
| Iron | 1.76mg | 1.22mg | 7% |
| Magnesium | 48mg | 23mg | 6% |
| Calories | 132kcal | 34kcal | 5% |
| Vitamin B2 | 0.03mg | 0.09mg | 5% |
| Vitamin B1 | 0.095mg | 0.05mg | 4% |
| Vitamin B5 | 0.169mg | 3% | |
| Vitamin E | 0.24mg | 0.51mg | 2% |
| Choline | 5.3mg | 1% | |
| Potassium | 164mg | 212mg | 1% |
| Calcium | 9mg | 18mg | 1% |
| Polyunsaturated fat | 0.243g | 0.156g | 1% |
| Fats | 0.83g | 0.4g | 1% |
| Folate | 11µg | 16µg | 1% |
| Net carbs | 23.3g | 4.1g | N/A |
| Sugar | 3.07g | 2.18g | N/A |
| Sodium | 8mg | 17mg | 0% |
| Vitamin B6 | 0.07mg | 0.072mg | 0% |
| Trans fat | 0.002g | 0g | N/A |
| Saturated fat | 0.077g | 0.067g | 0% |
| Monounsaturated fat | 0.084g | 0.056g | 0% |
| Tryptophan | 0.051mg | 0.021mg | 0% |
| Threonine | 0.172mg | 0.074mg | 0% |
| Isoleucine | 0.22mg | 0.081mg | 0% |
| Leucine | 0.432mg | 0.113mg | 0% |
| Lysine | 0.161mg | 0.095mg | 0% |
| Methionine | 0.097mg | 0.021mg | 0% |
| Phenylalanine | 0.3mg | 0.061mg | 0% |
| Valine | 0.267mg | 0.084mg | 0% |
| Histidine | 0.147mg | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
51%
Minerals Daily Need Coverage Score
61%
17%
Comparison summary
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat contains less Sodium (difference - 9mg)
Which food is lower in Sugar?
Welsh onion is lower in Sugar (difference - 0.89g)
Which food is lower in Saturated fat?
Welsh onion is lower in Saturated fat (difference - 0.01g)
Which food is lower in glycemic index?
Welsh onion is lower in glycemic index (difference - 11)
Which food is cheaper?
Welsh onion is cheaper (difference - $0.2)
Which food is richer in vitamins?
Welsh onion is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)