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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Magnesium +1050%
Contains less Sodium -64.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
9
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
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
Vitamin A 5202IU 1160IU Nori
Vitamin E 1mg 0.51mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.061g 0.067g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
67
Nori
61
Welsh onion
Mineral Summary Score
34
Nori
18
Welsh onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
35%
Nori
11%
Welsh onion
Carbohydrates
5%
Nori
7%
Welsh onion
Fats
1%
Nori
2%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.