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  6. Seaweed vs. Welsh onion

Seaweed vs. Welsh onion — In-Depth Nutrition Comparison

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How are Seaweed and Welsh onion different?

  • Seaweed is richer in Folate, Magnesium, Iron, Calcium, Vitamin B5, Copper, and Zinc, while Welsh onion is higher in Vitamin K, and Vitamin C.
  • Welsh onion covers your daily need of Vitamin K 106% more than Seaweed.
  • Seaweed contains 14 times more Sodium than Welsh onion. Seaweed contains 233mg of Sodium, while Welsh onion contains 17mg.

Seaweed, kelp, raw and Onions, welsh, raw types were used in this article.

Infographic

Seaweed 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.
Seaweed
Seaweed
7
:
3
Welsh onion
Welsh onion
Contains more Calcium +833.3%
Contains more Iron +133.6%
Contains more Magnesium +426.1%
Contains more Zinc +136.5%
Contains more Copper +85.7%
Contains more Manganese +46%
Contains more Selenium +16.7%
Contains more Phosphorus +16.7%
Contains more Potassium +138.2%
Contains less Sodium -92.7%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 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 +833.3%
Contains more Iron +133.6%
Contains more Magnesium +426.1%
Contains more Zinc +136.5%
Contains more Copper +85.7%
Contains more Manganese +46%
Contains more Selenium +16.7%
Contains more Phosphorus +16.7%
Contains more Potassium +138.2%
Contains less Sodium -92.7%

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.
Seaweed
Seaweed
5
:
4
Welsh onion
Welsh onion
Contains more Vitamin E +70.6%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +279.9%
Contains more Folate +1025%
Contains more Vitamin A +900%
Contains more Vitamin C +800%
Contains more Vitamin B6 +3500%
Contains more Vitamin K +193%
Equal in Vitamin B1 - 0.05
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 E +70.6%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +279.9%
Contains more Folate +1025%
Contains more Vitamin A +900%
Contains more Vitamin C +800%
Contains more Vitamin B6 +3500%
Contains more Vitamin K +193%
Equal in Vitamin B1 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Welsh onion
Welsh onion
Contains more Fats +40%
Contains more Carbs +47.2%
Contains more Other +844.3%
Contains more Protein +13.1%
Contains more Water +10.9%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 Fats +40%
Contains more Carbs +47.2%
Contains more Other +844.3%
Contains more Protein +13.1%
Contains more Water +10.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Welsh onion
Welsh onion
Contains more Monounsaturated Fat +75%
Contains less Saturated Fat -72.9%
Contains more Polyunsaturated fat +231.9%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 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 +75%
Contains less Saturated Fat -72.9%
Contains more Polyunsaturated fat +231.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Welsh onion Opinion
Net carbs 8.27g 4.1g Seaweed
Protein 1.68g 1.9g Welsh onion
Fats 0.56g 0.4g Seaweed
Carbs 9.57g 6.5g Seaweed
Calories 43kcal 34kcal Seaweed
Sugar 0.6g 2.18g Seaweed
Fiber 1.3g 2.4g Welsh onion
Calcium 168mg 18mg Seaweed
Iron 2.85mg 1.22mg Seaweed
Magnesium 121mg 23mg Seaweed
Phosphorus 42mg 49mg Welsh onion
Potassium 89mg 212mg Welsh onion
Sodium 233mg 17mg Welsh onion
Zinc 1.23mg 0.52mg Seaweed
Copper 0.13mg 0.07mg Seaweed
Manganese 0.2mg 0.137mg Seaweed
Selenium 0.7µg 0.6µg Seaweed
Vitamin A 116IU 1160IU Welsh onion
Vitamin A RAE 6µg Seaweed
Vitamin E 0.87mg 0.51mg Seaweed
Vitamin C 3mg 27mg Welsh onion
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.15mg 0.09mg Seaweed
Vitamin B3 0.47mg 0.4mg Seaweed
Vitamin B5 0.642mg 0.169mg Seaweed
Vitamin B6 0.002mg 0.072mg Welsh onion
Folate 180µg 16µg Seaweed
Vitamin K 66µg 193.4µg Welsh onion
Tryptophan 0.048mg 0.021mg Seaweed
Threonine 0.055mg 0.074mg Welsh onion
Isoleucine 0.076mg 0.081mg Welsh onion
Leucine 0.083mg 0.113mg Welsh onion
Lysine 0.082mg 0.095mg Welsh onion
Methionine 0.025mg 0.021mg Seaweed
Phenylalanine 0.043mg 0.061mg Welsh onion
Valine 0.072mg 0.084mg Welsh onion
Histidine 0.024mg 0.033mg Welsh onion
Saturated Fat 0.247g 0.067g Welsh onion
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 0.098g 0.056g Seaweed
Polyunsaturated fat 0.047g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed 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
36%
Seaweed
61%
Welsh onion
Minerals Daily Need Coverage Score
41%
Seaweed
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 216mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.18g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.58g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 39)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.2)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.