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

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Important differences between welsh onion and wild rice

Welsh onion has more vitamin K, vitamin C, and iron; however, wild rice has more zinc, manganese, copper, and vitamin B3.
Welsh onion's daily need coverage for vitamin K is 161% more.
Wild rice has a higher glycemic index than welsh onion.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Welsh onion

Wild rice

Contains more CalciumCalcium	+500%
Contains more PotassiumPotassium	+109.9%
Contains more IronIron	+103.3%

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%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Welsh onion

Wild rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+112.5%
Contains more Vitamin KVitamin K	+38580%

Contains more Vitamin B3Vitamin B3	+221.8%
Contains more Vitamin B6Vitamin B6	+87.5%
Contains more FolateFolate	+62.5%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.052mg

~equal in Vitamin B2 ~0.087mg

~equal in Vitamin B5 ~0.154mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	193.4µg	0.5µg	161%
Vitamin C	27mg	0mg	30%
Iron	1.22mg	0.6mg	8%
Zinc	0.52mg	1.34mg	7%
Copper	0.07mg	0.121mg	6%
Manganese	0.137mg	0.282mg	6%
Vitamin B3	0.4mg	1.287mg	6%
Carbs	6.5g	21.34g	5%
Phosphorus	49mg	82mg	5%
Vitamin B6	0.072mg	0.135mg	5%
Protein	1.9g	3.99g	4%
Calories	34kcal	101kcal	3%
Potassium	212mg	101mg	3%
Folate	16µg	26µg	3%
Magnesium	23mg	32mg	2%
Calcium	18mg	3mg	2%
Fiber	2.4g	1.8g	2%
Vitamin E	0.51mg	0.24mg	2%
Sodium	17mg	3mg	1%
Choline	5.3mg	10.2mg	1%
Protein per 100 calories	5.6g	4g	N/A
Calories per 10 g protein	179kcal	253kcal	N/A
Weight per 100 calories	294g	99g	N/A
Fats	0.4g	0.34g	0%
Net carbs	4.1g	19.54g	N/A
Sugar	2.18g	0.73g	N/A
Selenium	0.6µg	0.8µg	0%
Vitamin B1	0.05mg	0.052mg	0%
Vitamin B2	0.09mg	0.087mg	0%
Vitamin B5	0.169mg	0.154mg	0%
Saturated fat	0.067g	0.049g	0%
Monounsaturated fat	0.056g	0.05g	0%
Polyunsaturated fat	0.156g	0.213g	0%
Tryptophan	0.021mg	0.049mg	0%
Threonine	0.074mg	0.127mg	0%
Isoleucine	0.081mg	0.167mg	0%
Leucine	0.113mg	0.276mg	0%
Lysine	0.095mg	0.17mg	0%
Methionine	0.021mg	0.119mg	0%
Phenylalanine	0.061mg	0.195mg	0%
Valine	0.084mg	0.232mg	0%
Histidine	0.033mg	0.104mg	0%
Fructose		0.2g	0%