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  6. Wheat vs. Welsh onion

Wheat vs. Welsh onion — In-Depth Nutrition Comparison

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Important differences between wheat and welsh onion

  • Welsh onion has less selenium, manganese, copper, phosphorus, zinc, vitamin B3, protein, fiber, carbs, and iron.
  • Wheat's daily need coverage for selenium is 57% more.
  • Wheat has 8 times more manganese than welsh onion. Wheat has 1.03mg of manganese, while welsh onion has 0.137mg.
  • Wheat has a higher glycemic index than welsh onion.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Onions, welsh, raw.

Infographic

Wheat vs Welsh onion infographic
Infographic link

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.
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 +108.7%
Contains more IronIron +44.3%
Contains more CopperCopper +195.7%
Contains more ZincZinc +253.8%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -52.9%
Contains more ManganeseManganese +651.8%
Contains more SeleniumSelenium +5216.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +29.3%

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.
Wheat
Wheat
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 90% 0% 0% 10% 13% 21% 7.5% 10% 17% 0% 484% 12%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B3Vitamin B3 +476.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B6 ~0.072mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Welsh onion DV% diff.
Vitamin K 193.4µg 161%
Selenium 31.9µg 0.6µg 57%
Manganese 1.03mg 0.137mg 39%
Vitamin C 27mg 30%
Copper 0.207mg 0.07mg 15%
Phosphorus 147mg 49mg 14%
Zinc 1.84mg 0.52mg 12%
Vitamin B3 2.305mg 0.4mg 12%
Protein 5.71g 1.9g 8%
Fiber 4.3g 2.4g 8%
Carbs 27.6g 6.5g 7%
Iron 1.76mg 1.22mg 7%
Magnesium 48mg 23mg 6%
Calories 132kcal 34kcal 5%
Vitamin B2 0.03mg 0.09mg 5%
Vitamin B1 0.095mg 0.05mg 4%
Vitamin B5 0.169mg 3%
Vitamin E 0.24mg 0.51mg 2%
Fats 0.83g 0.4g 1%
Calcium 9mg 18mg 1%
Potassium 164mg 212mg 1%
Folate 11µg 16µg 1%
Choline 5.3mg 1%
Polyunsaturated fat 0.243g 0.156g 1%
Protein per 100 calories 4.3g 5.6g N/A
Calories per 10 g protein 231kcal 179kcal N/A
Weight per 100 calories 76g 294g N/A
Net carbs 23.3g 4.1g N/A
Sugar 3.07g 2.18g N/A
Sodium 8mg 17mg 0%
Vitamin B6 0.07mg 0.072mg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.067g 0%
Monounsaturated fat 0.084g 0.056g 0%
Tryptophan 0.051mg 0.021mg 0%
Threonine 0.172mg 0.074mg 0%
Isoleucine 0.22mg 0.081mg 0%
Leucine 0.432mg 0.113mg 0%
Lysine 0.161mg 0.095mg 0%
Methionine 0.097mg 0.021mg 0%
Phenylalanine 0.3mg 0.061mg 0%
Valine 0.267mg 0.084mg 0%
Histidine 0.147mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +200.5%
Contains more FatsFats +107.5%
Contains more CarbsCarbs +324.6%
Contains more WaterWater +38.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 +50%
Contains more Poly. FatPolyunsaturated fat +55.8%
Contains less Sat. FatSaturated fat -13%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.