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  6. Welsh onion vs. Wakame

Welsh onion vs. Wakame — In-Depth Nutrition Comparison

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Important differences between Welsh onion and Wakame

  • Welsh onion has more Vitamin K, and Vitamin C, however, Wakame has more Manganese, Folate, Copper, Magnesium, Calcium, Iron, and Vitamin B2.
  • Welsh onion's daily need coverage for Vitamin K is 157% more.
  • Welsh onion has 9 times more Vitamin C than Wakame. Welsh onion has 27mg of Vitamin C, while Wakame has 3mg.
  • Welsh onion is lower in Sodium.

The food varieties used in the comparison are Onions, welsh, raw and Seaweed, wakame, raw.

Infographic

Welsh onion vs Wakame 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.
Welsh onion
Welsh onion
3
:
7
Wakame
Wakame
Contains more Potassium +324%
Contains less Sodium -98.1%
Contains more Zinc +36.8%
Contains more Calcium +733.3%
Contains more Iron +78.7%
Contains more Magnesium +365.2%
Contains more Phosphorus +63.3%
Contains more Copper +305.7%
Contains more Manganese +921.9%
Contains more Selenium +16.7%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +324%
Contains less Sodium -98.1%
Contains more Zinc +36.8%
Contains more Calcium +733.3%
Contains more Iron +78.7%
Contains more Magnesium +365.2%
Contains more Phosphorus +63.3%
Contains more Copper +305.7%
Contains more Manganese +921.9%
Contains more Selenium +16.7%

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.
Welsh onion
Welsh onion
4
:
6
Wakame
Wakame
Contains more Vitamin A +222.2%
Contains more Vitamin C +800%
Contains more Vitamin B6 +3500%
Contains more Vitamin K +3549.1%
Contains more Vitamin E +96.1%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +312.4%
Contains more Folate +1125%
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%
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%
Contains more Vitamin A +222.2%
Contains more Vitamin C +800%
Contains more Vitamin B6 +3500%
Contains more Vitamin K +3549.1%
Contains more Vitamin E +96.1%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +312.4%
Contains more Folate +1125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
1
:
4
Wakame
Wakame
Contains more Water +13.1%
Contains more Protein +59.5%
Contains more Fats +60%
Contains more Carbs +40.6%
Contains more Other +928.6%
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
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
Contains more Water +13.1%
Contains more Protein +59.5%
Contains more Fats +60%
Contains more Carbs +40.6%
Contains more Other +928.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
1
:
2
Wakame
Wakame
Contains less Saturated Fat -48.5%
Contains more Polyunsaturated fat +39.7%
Equal in Monounsaturated Fat - 0.058
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -48.5%
Contains more Polyunsaturated fat +39.7%
Equal in Monounsaturated Fat - 0.058

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Wakame
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 Welsh onion Wakame Opinion
Net carbs 4.1g 8.64g Wakame
Protein 1.9g 3.03g Wakame
Fats 0.4g 0.64g Wakame
Carbs 6.5g 9.14g Wakame
Calories 34kcal 45kcal Wakame
Sugar 2.18g 0.65g Wakame
Fiber 2.4g 0.5g Welsh onion
Calcium 18mg 150mg Wakame
Iron 1.22mg 2.18mg Wakame
Magnesium 23mg 107mg Wakame
Phosphorus 49mg 80mg Wakame
Potassium 212mg 50mg Welsh onion
Sodium 17mg 872mg Welsh onion
Zinc 0.52mg 0.38mg Welsh onion
Copper 0.07mg 0.284mg Wakame
Manganese 0.137mg 1.4mg Wakame
Selenium 0.6µg 0.7µg Wakame
Vitamin A 1160IU 360IU Welsh onion
Vitamin A RAE 18µg Wakame
Vitamin E 0.51mg 1mg Wakame
Vitamin C 27mg 3mg Welsh onion
Vitamin B1 0.05mg 0.06mg Wakame
Vitamin B2 0.09mg 0.23mg Wakame
Vitamin B3 0.4mg 1.6mg Wakame
Vitamin B5 0.169mg 0.697mg Wakame
Vitamin B6 0.072mg 0.002mg Welsh onion
Folate 16µg 196µg Wakame
Vitamin K 193.4µg 5.3µg Welsh onion
Tryptophan 0.021mg 0.035mg Wakame
Threonine 0.074mg 0.165mg Wakame
Isoleucine 0.081mg 0.087mg Wakame
Leucine 0.113mg 0.257mg Wakame
Lysine 0.095mg 0.112mg Wakame
Methionine 0.021mg 0.063mg Wakame
Phenylalanine 0.061mg 0.112mg Wakame
Valine 0.084mg 0.209mg Wakame
Histidine 0.033mg 0.015mg Welsh onion
Saturated Fat 0.067g 0.13g Welsh onion
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.056g 0.058g Wakame
Polyunsaturated fat 0.156g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Wakame
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
61%
Welsh onion
29%
Wakame
Minerals Daily Need Coverage Score
17%
Welsh onion
65%
Wakame

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 855mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.063g)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.53g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 39)
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 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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.