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  6. Nori vs. Onion

Nori vs. Onion — In-Depth Nutrition Comparison

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How are Nori and Onion different?

  • Nori is higher than Onion in Manganese, Vitamin C, Vitamin B2, Folate, Vitamin A RAE, Copper, Iron, Vitamin B3, Zinc, and Vitamin B5.
  • Nori covers your daily need of Manganese 37% more than Onion.

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

Infographic

Nori 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.
Nori
Nori
8
:
2
Onion
Onion
Contains more Calcium +204.3%
Contains more Iron +757.1%
Contains more Phosphorus +100%
Contains more Potassium +143.8%
Contains more Zinc +517.6%
Contains more Copper +576.9%
Contains more Manganese +665.9%
Contains more Selenium +40%
Contains more Magnesium +400%
Contains less Sodium -91.7%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 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 +204.3%
Contains more Iron +757.1%
Contains more Phosphorus +100%
Contains more Potassium +143.8%
Contains more Zinc +517.6%
Contains more Copper +576.9%
Contains more Manganese +665.9%
Contains more Selenium +40%
Contains more Magnesium +400%
Contains less Sodium -91.7%

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.
Nori
Nori
10
:
0
Onion
Onion
Contains more Vitamin A +260000%
Contains more Vitamin E +4900%
Contains more Vitamin C +427%
Contains more Vitamin B1 +113%
Contains more Vitamin B2 +1551.9%
Contains more Vitamin B3 +1167.2%
Contains more Vitamin B5 +323.6%
Contains more Vitamin B6 +32.5%
Contains more Folate +668.4%
Contains more Vitamin K +900%
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%
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 +260000%
Contains more Vitamin E +4900%
Contains more Vitamin C +427%
Contains more Vitamin B1 +113%
Contains more Vitamin B2 +1551.9%
Contains more Vitamin B3 +1167.2%
Contains more Vitamin B5 +323.6%
Contains more Vitamin B6 +32.5%
Contains more Folate +668.4%
Contains more Vitamin K +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
:
2
Onion
Onion
Contains more Protein +428.2%
Contains more Fats +180%
Contains more Other +977.1%
Contains more Carbs +82.8%
Equal in Water - 89.11
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
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 +428.2%
Contains more Fats +180%
Contains more Other +977.1%
Contains more Carbs +82.8%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +92.3%
Contains more Polyunsaturated fat +547.1%
Contains less Saturated Fat -31.1%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +92.3%
Contains more Polyunsaturated fat +547.1%
Contains less Saturated Fat -31.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nori 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nori Onion Opinion
Net carbs 4.81g 7.64g Onion
Protein 5.81g 1.1g Nori
Fats 0.28g 0.1g Nori
Carbs 5.11g 9.34g Onion
Calories 35kcal 40kcal Onion
Fructose 1.29g Onion
Sugar 0.49g 4.24g Nori
Fiber 0.3g 1.7g Onion
Calcium 70mg 23mg Nori
Iron 1.8mg 0.21mg Nori
Magnesium 2mg 10mg Onion
Phosphorus 58mg 29mg Nori
Potassium 356mg 146mg Nori
Sodium 48mg 4mg Onion
Zinc 1.05mg 0.17mg Nori
Copper 0.264mg 0.039mg Nori
Manganese 0.988mg 0.129mg Nori
Selenium 0.7µg 0.5µg Nori
Vitamin A 5202IU 2IU Nori
Vitamin A RAE 260µg 0µg Nori
Vitamin E 1mg 0.02mg Nori
Vitamin C 39mg 7.4mg Nori
Vitamin B1 0.098mg 0.046mg Nori
Vitamin B2 0.446mg 0.027mg Nori
Vitamin B3 1.47mg 0.116mg Nori
Vitamin B5 0.521mg 0.123mg Nori
Vitamin B6 0.159mg 0.12mg Nori
Folate 146µg 19µg Nori
Vitamin K 4µg 0.4µg Nori
Tryptophan 0.043mg 0.014mg Nori
Threonine 0.232mg 0.021mg Nori
Isoleucine 0.259mg 0.014mg Nori
Leucine 0.501mg 0.025mg Nori
Lysine 0.222mg 0.039mg Nori
Methionine 0.145mg 0.002mg Nori
Phenylalanine 0.273mg 0.025mg Nori
Valine 0.402mg 0.021mg Nori
Histidine 0.14mg 0.014mg Nori
Saturated Fat 0.061g 0.042g Onion
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.013g Nori
Polyunsaturated fat 0.11g 0.017g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori 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
8%
Onion
Minerals Daily Need Coverage Score
40%
Nori
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.019g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 3.75g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 15)
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. 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.