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  6. Wild rice raw vs. Welsh onion

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

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Differences between Wild rice raw and Welsh onion

  • Wild rice raw has more Phosphorus, Manganese, Copper, Zinc, Vitamin B3, Magnesium, Vitamin B6, and Folate, while Welsh onion has more Vitamin K, and Vitamin C.
  • Welsh onion's daily need coverage for Vitamin K is 160% higher.
  • Welsh onion contains 17 times less Vitamin B3 than Wild rice raw. Wild rice raw contains 6.733mg of Vitamin B3, while Welsh onion contains 0.4mg.

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

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
10
:
0
Welsh onion
Welsh onion
Contains more Calcium +16.7%
Contains more Iron +60.7%
Contains more Magnesium +669.6%
Contains more Phosphorus +783.7%
Contains more Potassium +101.4%
Contains less Sodium -58.8%
Contains more Zinc +1046.2%
Contains more Copper +648.6%
Contains more Manganese +870.1%
Contains more Selenium +366.7%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +16.7%
Contains more Iron +60.7%
Contains more Magnesium +669.6%
Contains more Phosphorus +783.7%
Contains more Potassium +101.4%
Contains less Sodium -58.8%
Contains more Zinc +1046.2%
Contains more Copper +648.6%
Contains more Manganese +870.1%
Contains more Selenium +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.
Wild rice raw
Wild rice raw
7
:
3
Welsh onion
Welsh onion
Contains more Vitamin E +60.8%
Contains more Vitamin B1 +130%
Contains more Vitamin B2 +191.1%
Contains more Vitamin B3 +1583.3%
Contains more Vitamin B5 +535.5%
Contains more Vitamin B6 +443.1%
Contains more Folate +493.8%
Contains more Vitamin A +6005.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +10078.9%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin E +60.8%
Contains more Vitamin B1 +130%
Contains more Vitamin B2 +191.1%
Contains more Vitamin B3 +1583.3%
Contains more Vitamin B5 +535.5%
Contains more Vitamin B6 +443.1%
Contains more Folate +493.8%
Contains more Vitamin A +6005.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +10078.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Welsh onion
Welsh onion
Contains more Protein +675.3%
Contains more Fats +170%
Contains more Carbs +1052.3%
Contains more Other +118.6%
Contains more Water +1066.2%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Welsh onion
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 Protein +675.3%
Contains more Fats +170%
Contains more Carbs +1052.3%
Contains more Other +118.6%
Contains more Water +1066.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Welsh onion
Welsh onion
Contains more Monounsaturated Fat +183.9%
Contains more Polyunsaturated fat +333.3%
Contains less Saturated Fat -57.1%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Monounsaturated Fat +183.9%
Contains more Polyunsaturated fat +333.3%
Contains less Saturated Fat -57.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Welsh onion
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Welsh onion Opinion
Net carbs 68.7g 4.1g Wild rice raw
Protein 14.73g 1.9g Wild rice raw
Fats 1.08g 0.4g Wild rice raw
Carbs 74.9g 6.5g Wild rice raw
Calories 357kcal 34kcal Wild rice raw
Sugar 2.5g 2.18g Welsh onion
Fiber 6.2g 2.4g Wild rice raw
Calcium 21mg 18mg Wild rice raw
Iron 1.96mg 1.22mg Wild rice raw
Magnesium 177mg 23mg Wild rice raw
Phosphorus 433mg 49mg Wild rice raw
Potassium 427mg 212mg Wild rice raw
Sodium 7mg 17mg Wild rice raw
Zinc 5.96mg 0.52mg Wild rice raw
Copper 0.524mg 0.07mg Wild rice raw
Manganese 1.329mg 0.137mg Wild rice raw
Selenium 2.8µg 0.6µg Wild rice raw
Vitamin A 19IU 1160IU Welsh onion
Vitamin A RAE 1µg Wild rice raw
Vitamin E 0.82mg 0.51mg Wild rice raw
Vitamin C 0mg 27mg Welsh onion
Vitamin B1 0.115mg 0.05mg Wild rice raw
Vitamin B2 0.262mg 0.09mg Wild rice raw
Vitamin B3 6.733mg 0.4mg Wild rice raw
Vitamin B5 1.074mg 0.169mg Wild rice raw
Vitamin B6 0.391mg 0.072mg Wild rice raw
Folate 95µg 16µg Wild rice raw
Vitamin K 1.9µg 193.4µg Welsh onion
Tryptophan 0.179mg 0.021mg Wild rice raw
Threonine 0.469mg 0.074mg Wild rice raw
Isoleucine 0.618mg 0.081mg Wild rice raw
Leucine 1.018mg 0.113mg Wild rice raw
Lysine 0.629mg 0.095mg Wild rice raw
Methionine 0.438mg 0.021mg Wild rice raw
Phenylalanine 0.721mg 0.061mg Wild rice raw
Valine 0.858mg 0.084mg Wild rice raw
Histidine 0.384mg 0.033mg Wild rice raw
Saturated Fat 0.156g 0.067g Welsh onion
Monounsaturated Fat 0.159g 0.056g Wild rice raw
Polyunsaturated fat 0.676g 0.156g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
61%
Welsh onion
Minerals Daily Need Coverage Score
96%
Wild rice raw
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 10mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.089g)
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)

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