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 carbs than welsh onion. Wild rice has 21.34g of carbs, while welsh onion has 6.5g.
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.

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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.

Wild rice

Welsh onion

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

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.

Wild rice

Welsh onion

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

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

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B1 ~0.05mg

~equal in Vitamin B2 ~0.09mg

~equal in Vitamin B5 ~0.169mg

~equal in Vitamin B12 ~0µg

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%
Copper	0.121mg	0.07mg	6%
Manganese	0.282mg	0.137mg	6%
Vitamin B3	1.287mg	0.4mg	6%
Carbs	21.34g	6.5g	5%
Phosphorus	82mg	49mg	5%
Vitamin B6	0.135mg	0.072mg	5%
Protein	3.99g	1.9g	4%
Calories	101kcal	34kcal	3%
Potassium	101mg	212mg	3%
Folate	26µg	16µg	3%
Magnesium	32mg	23mg	2%
Calcium	3mg	18mg	2%
Fiber	1.8g	2.4g	2%
Vitamin E	0.24mg	0.51mg	2%
Sodium	3mg	17mg	1%
Choline	10.2mg	5.3mg	1%
Protein per 100 calories	4g	5.6g	N/A
Calories per 10 g protein	253kcal	179kcal	N/A
Weight per 100 calories	99g	294g	N/A
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%