Wild rice vs. Welsh onion — In-Depth Nutrition Comparison
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Important differences between wild rice and welsh onion
- Wild rice has more zinc, manganese, copper, and vitamin B3; however, welsh onion has more vitamin K, vitamin C, and iron.
- Welsh onion's daily need coverage for vitamin K is 161% more.
- Wild rice has 3 times more vitamin B3 than welsh onion. Wild rice has 1.287mg of vitamin B3, while welsh onion has 0.4mg.
- Wild rice has a higher glycemic index than welsh onion.
The food varieties used in the comparison are Wild rice, 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 | +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% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +109.9% |
| Contains more IronIron | +103.3% |
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 B3Vitamin B3 | +221.8% |
| Contains more Vitamin B6Vitamin B6 | +87.5% |
| Contains more FolateFolate | +62.5% |
| Contains more CholineCholine | +92.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +112.5% |
| Contains more Vitamin KVitamin K | +38580% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.99 g
Fats:
0.34 g
Carbs:
21.34 g
Water:
73.93 g
Other:
0.4 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
| Contains more ProteinProtein | +110% |
| Contains more CarbsCarbs | +228.3% |
| Contains more FatsFats | +17.6% |
| Contains more WaterWater | +22.4% |
| Contains more OtherOther | +75% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.049 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.213 g
Saturated fat:
Sat. Fat
0.067 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.156 g
| Contains less Sat. FatSaturated fat | -26.9% |
| Contains more Poly. FatPolyunsaturated fat | +36.5% |
| Contains more Mono. FatMonounsaturated fat | +12% |
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.5µg | 193.4µg | 161% |
| Vitamin C | 0mg | 27mg | 30% |
| Iron | 0.6mg | 1.22mg | 8% |
| Zinc | 1.34mg | 0.52mg | 7% |
| Vitamin B3 | 1.287mg | 0.4mg | 6% |
| Manganese | 0.282mg | 0.137mg | 6% |
| Copper | 0.121mg | 0.07mg | 6% |
| Phosphorus | 82mg | 49mg | 5% |
| Vitamin B6 | 0.135mg | 0.072mg | 5% |
| Carbs | 21.34g | 6.5g | 5% |
| Protein | 3.99g | 1.9g | 4% |
| Calories | 101kcal | 34kcal | 3% |
| Potassium | 101mg | 212mg | 3% |
| Folate | 26µg | 16µg | 3% |
| Calcium | 3mg | 18mg | 2% |
| Magnesium | 32mg | 23mg | 2% |
| Fiber | 1.8g | 2.4g | 2% |
| Vitamin E | 0.24mg | 0.51mg | 2% |
| Sodium | 3mg | 17mg | 1% |
| Choline | 10.2mg | 5.3mg | 1% |
| Fats | 0.34g | 0.4g | 0% |
| Net carbs | 19.54g | 4.1g | N/A |
| Sugar | 0.73g | 2.18g | N/A |
| Selenium | 0.8µg | 0.6µg | 0% |
| Vitamin B1 | 0.052mg | 0.05mg | 0% |
| Vitamin B2 | 0.087mg | 0.09mg | 0% |
| Vitamin B5 | 0.154mg | 0.169mg | 0% |
| Saturated fat | 0.049g | 0.067g | 0% |
| Monounsaturated fat | 0.05g | 0.056g | 0% |
| Polyunsaturated fat | 0.213g | 0.156g | 0% |
| Tryptophan | 0.049mg | 0.021mg | 0% |
| Threonine | 0.127mg | 0.074mg | 0% |
| Isoleucine | 0.167mg | 0.081mg | 0% |
| Leucine | 0.276mg | 0.113mg | 0% |
| Lysine | 0.17mg | 0.095mg | 0% |
| Methionine | 0.119mg | 0.021mg | 0% |
| Phenylalanine | 0.195mg | 0.061mg | 0% |
| Valine | 0.232mg | 0.084mg | 0% |
| Histidine | 0.104mg | 0.033mg | 0% |
| Fructose | 0.2g | 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
10%
51%
Minerals Daily Need Coverage Score
21%
17%
Comparison summary
Which food is lower in Sugar?
Wild rice is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Wild rice is lower in Saturated fat (difference - 0.018g)
Which food is cheaper?
Wild rice is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Welsh onion is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.