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  6. White bread vs. Welsh onion

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

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Important differences between white bread and welsh onion

  • White bread has more vitamin B1, selenium, iron, vitamin B3, folate, and manganese; however, welsh onion has more vitamin K, vitamin C, and vitamin A.
  • Welsh onion's daily need coverage for vitamin K is 161% more.
  • White bread has 37 times more selenium than welsh onion. White bread has 22µg of selenium, while welsh onion has 0.6µg.
  • Welsh onion is lower in sodium.
  • White bread has a higher glycemic index than welsh onion.

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

Infographic

White bread vs Welsh onion 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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%
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%
Contains more PotassiumPotassium +68.3%
Contains less SodiumSodium -96.5%
~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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +131.8%
Contains more Vitamin KVitamin K +96600%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Welsh onion DV% diff.
Vitamin K 0.2µg 193.4µg 161%
Vitamin B1 0.533mg 0.05mg 40%
Selenium 22µg 0.6µg 39%
Vitamin C 0mg 27mg 30%
Iron 3.61mg 1.22mg 30%
Vitamin B3 4.78mg 0.4mg 27%
Folate 111µg 16µg 24%
Sodium 490mg 17mg 21%
Manganese 0.536mg 0.137mg 17%
Starch 37.17g 15%
Carbs 49.42g 6.5g 14%
Protein 8.85g 1.9g 14%
Calcium 144mg 18mg 13%
Vitamin B2 0.243mg 0.09mg 12%
Calories 266kcal 34kcal 12%
Polyunsaturated fat 1.602g 0.156g 10%
Phosphorus 98mg 49mg 7%
Vitamin B5 0.536mg 0.169mg 7%
Fats 3.33g 0.4g 5%
Copper 0.101mg 0.07mg 3%
Fructose 2.43g 3%
Potassium 126mg 212mg 3%
Saturated fat 0.698g 0.067g 3%
Vitamin E 0.22mg 0.51mg 2%
Zinc 0.74mg 0.52mg 2%
Choline 14.6mg 5.3mg 2%
Monounsaturated fat 0.599g 0.056g 1%
Fiber 2.7g 2.4g 1%
Vitamin B6 0.087mg 0.072mg 1%
Net carbs 46.72g 4.1g N/A
Magnesium 23mg 23mg 0%
Sugar 5.67g 2.18g N/A
Trans fat 0.027g 0g 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
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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +365.8%
Contains more FatsFats +732.5%
Contains more CarbsCarbs +660.3%
Contains more OtherOther +182.9%
Contains more WaterWater +148.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
24% 20% 56%
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 +969.6%
Contains more Poly. FatPolyunsaturated fat +926.9%
Contains less Sat. FatSaturated fat -90.4%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.