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  6. Wild rice vs. Welsh onion

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.

The food varieties used in the comparison are Wild rice, cooked and Onions, welsh, raw.

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 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.
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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 AVitamin A +38566.7%
Contains more Vitamin E Vitamin E +112.5%
Contains more Vitamin KVitamin K +38580%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B5 ~0.169mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +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
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 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.
Wild rice Welsh onion
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Welsh onion Opinion
Calories 101kcal 34kcal Wild rice
Protein 3.99g 1.9g Wild rice
Fats 0.34g 0.4g Welsh onion
Vitamin C 0mg 27mg Welsh onion
Net carbs 19.54g 4.1g Wild rice
Carbs 21.34g 6.5g Wild rice
Magnesium 32mg 23mg Wild rice
Calcium 3mg 18mg Welsh onion
Potassium 101mg 212mg Welsh onion
Iron 0.6mg 1.22mg Welsh onion
Sugar 0.73g 2.18g Wild rice
Fiber 1.8g 2.4g Welsh onion
Copper 0.121mg 0.07mg Wild rice
Zinc 1.34mg 0.52mg Wild rice
Phosphorus 82mg 49mg Wild rice
Sodium 3mg 17mg Wild rice
Vitamin A 3IU 1160IU Welsh onion
Vitamin E 0.24mg 0.51mg Welsh onion
Manganese 0.282mg 0.137mg Wild rice
Selenium 0.8µg 0.6µg Wild rice
Vitamin B1 0.052mg 0.05mg Wild rice
Vitamin B2 0.087mg 0.09mg Welsh onion
Vitamin B3 1.287mg 0.4mg Wild rice
Vitamin B5 0.154mg 0.169mg Welsh onion
Vitamin B6 0.135mg 0.072mg Wild rice
Vitamin K 0.5µg 193.4µg Welsh onion
Folate 26µg 16µg Wild rice
Choline 10.2mg 5.3mg Wild rice
Saturated Fat 0.049g 0.067g Wild rice
Monounsaturated Fat 0.05g 0.056g Welsh onion
Polyunsaturated fat 0.213g 0.156g Wild rice
Tryptophan 0.049mg 0.021mg Wild rice
Threonine 0.127mg 0.074mg Wild rice
Isoleucine 0.167mg 0.081mg Wild rice
Leucine 0.276mg 0.113mg Wild rice
Lysine 0.17mg 0.095mg Wild rice
Methionine 0.119mg 0.021mg Wild rice
Phenylalanine 0.195mg 0.061mg Wild rice
Valine 0.232mg 0.084mg Wild rice
Histidine 0.104mg 0.033mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

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

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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%
Wild rice
57%
Welsh onion
Minerals Daily Need Coverage Score
21%
Wild rice
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.2)
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)
Which food is richer in minerals?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.