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  6. Nori vs. Welsh onion

Nori vs. Welsh onion — In-Depth Nutrition Comparison

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How are Nori and Welsh onion different?

  • Nori is higher in Manganese, Folate, Vitamin B2, Copper, Vitamin C, Iron, Vitamin B5, and Vitamin B6, however, Welsh onion is richer in Vitamin K, and Fiber.
  • Daily need coverage for Vitamin K from Welsh onion is 158% higher.
  • Nori contains 9 times more Folate than Welsh onion. While Nori contains 146µg of Folate, Welsh onion contains only 16µg.

Seaweed, laver, raw and Onions, welsh, raw are the varieties used in this article.

Infographic

Nori 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.
Nori
Nori
8
:
2
Welsh onion
Welsh onion
Contains more Calcium +288.9%
Contains more Iron +47.5%
Contains more Phosphorus +18.4%
Contains more Potassium +67.9%
Contains more Zinc +101.9%
Contains more Copper +277.1%
Contains more Manganese +621.2%
Contains more Selenium +16.7%
Contains more Magnesium +1050%
Contains less Sodium -64.6%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +288.9%
Contains more Iron +47.5%
Contains more Phosphorus +18.4%
Contains more Potassium +67.9%
Contains more Zinc +101.9%
Contains more Copper +277.1%
Contains more Manganese +621.2%
Contains more Selenium +16.7%
Contains more Magnesium +1050%
Contains less Sodium -64.6%

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.
Nori
Nori
9
:
1
Welsh onion
Welsh onion
Contains more Vitamin A +348.4%
Contains more Vitamin E +96.1%
Contains more Vitamin C +44.4%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +395.6%
Contains more Vitamin B3 +267.5%
Contains more Vitamin B5 +208.3%
Contains more Vitamin B6 +120.8%
Contains more Folate +812.5%
Contains more Vitamin K +4735%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +348.4%
Contains more Vitamin E +96.1%
Contains more Vitamin C +44.4%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +395.6%
Contains more Vitamin B3 +267.5%
Contains more Vitamin B5 +208.3%
Contains more Vitamin B6 +120.8%
Contains more Folate +812.5%
Contains more Vitamin K +4735%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
2
:
3
Welsh onion
Welsh onion
Contains more Protein +205.8%
Contains more Other +438.6%
Contains more Fats +42.9%
Contains more Carbs +27.2%
Equal in Water - 90.5
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Welsh onion
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 Protein +205.8%
Contains more Other +438.6%
Contains more Fats +42.9%
Contains more Carbs +27.2%
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Welsh onion
Welsh onion
Contains more Monounsaturated Fat +124%
Contains more Polyunsaturated fat +41.8%
Equal in Saturated Fat - 0.067
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Monounsaturated Fat +124%
Contains more Polyunsaturated fat +41.8%
Equal in Saturated Fat - 0.067

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nori Welsh onion
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nori Welsh onion Opinion
Net carbs 4.81g 4.1g Nori
Protein 5.81g 1.9g Nori
Fats 0.28g 0.4g Welsh onion
Carbs 5.11g 6.5g Welsh onion
Calories 35kcal 34kcal Nori
Sugar 0.49g 2.18g Nori
Fiber 0.3g 2.4g Welsh onion
Calcium 70mg 18mg Nori
Iron 1.8mg 1.22mg Nori
Magnesium 2mg 23mg Welsh onion
Phosphorus 58mg 49mg Nori
Potassium 356mg 212mg Nori
Sodium 48mg 17mg Welsh onion
Zinc 1.05mg 0.52mg Nori
Copper 0.264mg 0.07mg Nori
Manganese 0.988mg 0.137mg Nori
Selenium 0.7µg 0.6µg Nori
Vitamin A 5202IU 1160IU Nori
Vitamin A RAE 260µg Nori
Vitamin E 1mg 0.51mg Nori
Vitamin C 39mg 27mg Nori
Vitamin B1 0.098mg 0.05mg Nori
Vitamin B2 0.446mg 0.09mg Nori
Vitamin B3 1.47mg 0.4mg Nori
Vitamin B5 0.521mg 0.169mg Nori
Vitamin B6 0.159mg 0.072mg Nori
Folate 146µg 16µg Nori
Vitamin K 4µg 193.4µg Welsh onion
Tryptophan 0.043mg 0.021mg Nori
Threonine 0.232mg 0.074mg Nori
Isoleucine 0.259mg 0.081mg Nori
Leucine 0.501mg 0.113mg Nori
Lysine 0.222mg 0.095mg Nori
Methionine 0.145mg 0.021mg Nori
Phenylalanine 0.273mg 0.061mg Nori
Valine 0.402mg 0.084mg Nori
Histidine 0.14mg 0.033mg Nori
Saturated Fat 0.061g 0.067g Nori
Omega-3 - EPA 0.08g Nori
Monounsaturated Fat 0.025g 0.056g Welsh onion
Polyunsaturated fat 0.11g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Nori
61%
Welsh onion
Minerals Daily Need Coverage Score
40%
Nori
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 31mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.69g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 39)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.2)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.