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  6. Wakame vs. Onion

Wakame vs. Onion — In-Depth Nutrition Comparison

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Differences between Wakame and Onion

  • Onion contains less Manganese, Folate, Copper, Iron, Magnesium, Vitamin B2, Calcium, Vitamin B5, and Vitamin B3 than Wakame.
  • Wakame's daily need coverage for Manganese is 55% higher.
  • Onion contains 218 times less Sodium than Wakame. Wakame contains 872mg of Sodium, while Onion contains 4mg.

The food types used in this comparison are Seaweed, wakame, raw and Onions, raw.

Infographic

Wakame vs 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.
Wakame
Wakame
8
:
2
Onion
Onion
Contains more Calcium +552.2%
Contains more Iron +938.1%
Contains more Magnesium +970%
Contains more Phosphorus +175.9%
Contains more Zinc +123.5%
Contains more Copper +628.2%
Contains more Manganese +985.3%
Contains more Selenium +40%
Contains more Potassium +192%
Contains less Sodium -99.5%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +552.2%
Contains more Iron +938.1%
Contains more Magnesium +970%
Contains more Phosphorus +175.9%
Contains more Zinc +123.5%
Contains more Copper +628.2%
Contains more Manganese +985.3%
Contains more Selenium +40%
Contains more Potassium +192%
Contains less Sodium -99.5%

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.
Wakame
Wakame
8
:
2
Onion
Onion
Contains more Vitamin A +17900%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +751.9%
Contains more Vitamin B3 +1279.3%
Contains more Vitamin B5 +466.7%
Contains more Folate +931.6%
Contains more Vitamin K +1225%
Contains more Vitamin C +146.7%
Contains more Vitamin B6 +5900%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +17900%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +751.9%
Contains more Vitamin B3 +1279.3%
Contains more Vitamin B5 +466.7%
Contains more Folate +931.6%
Contains more Vitamin K +1225%
Contains more Vitamin C +146.7%
Contains more Vitamin B6 +5900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Onion
Onion
Contains more Protein +175.5%
Contains more Fats +540%
Contains more Other +1957.1%
Contains more Water +11.4%
Equal in Carbs - 9.34
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +175.5%
Contains more Fats +540%
Contains more Other +1957.1%
Contains more Water +11.4%
Equal in Carbs - 9.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +346.2%
Contains more Polyunsaturated fat +1182.4%
Contains less Saturated Fat -67.7%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +346.2%
Contains more Polyunsaturated fat +1182.4%
Contains less Saturated Fat -67.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Onion Opinion
Net carbs 8.64g 7.64g Wakame
Protein 3.03g 1.1g Wakame
Fats 0.64g 0.1g Wakame
Carbs 9.14g 9.34g Onion
Calories 45kcal 40kcal Wakame
Fructose 1.29g Onion
Sugar 0.65g 4.24g Wakame
Fiber 0.5g 1.7g Onion
Calcium 150mg 23mg Wakame
Iron 2.18mg 0.21mg Wakame
Magnesium 107mg 10mg Wakame
Phosphorus 80mg 29mg Wakame
Potassium 50mg 146mg Onion
Sodium 872mg 4mg Onion
Zinc 0.38mg 0.17mg Wakame
Copper 0.284mg 0.039mg Wakame
Manganese 1.4mg 0.129mg Wakame
Selenium 0.7µg 0.5µg Wakame
Vitamin A 360IU 2IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.02mg Wakame
Vitamin C 3mg 7.4mg Onion
Vitamin B1 0.06mg 0.046mg Wakame
Vitamin B2 0.23mg 0.027mg Wakame
Vitamin B3 1.6mg 0.116mg Wakame
Vitamin B5 0.697mg 0.123mg Wakame
Vitamin B6 0.002mg 0.12mg Onion
Folate 196µg 19µg Wakame
Vitamin K 5.3µg 0.4µg Wakame
Tryptophan 0.035mg 0.014mg Wakame
Threonine 0.165mg 0.021mg Wakame
Isoleucine 0.087mg 0.014mg Wakame
Leucine 0.257mg 0.025mg Wakame
Lysine 0.112mg 0.039mg Wakame
Methionine 0.063mg 0.002mg Wakame
Phenylalanine 0.112mg 0.025mg Wakame
Valine 0.209mg 0.021mg Wakame
Histidine 0.015mg 0.014mg Wakame
Saturated Fat 0.13g 0.042g Onion
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.013g Wakame
Polyunsaturated fat 0.218g 0.017g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
29%
Wakame
8%
Onion
Minerals Daily Need Coverage Score
65%
Wakame
8%
Onion

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.59g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 15)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.088g)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.