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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 Iron +47.5%
Contains more Calcium +288.9%
Contains more Potassium +67.9%
Contains more Copper +277.1%
Contains more Zinc +101.9%
Contains more Phosphorus +18.4%
Contains more Magnesium +1050%
Contains less Sodium -64.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Contains more Iron +47.5%
Contains more Calcium +288.9%
Contains more Potassium +67.9%
Contains more Copper +277.1%
Contains more Zinc +101.9%
Contains more Phosphorus +18.4%
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 C +44.4%
Contains more Vitamin A +348.4%
Contains more Vitamin E +96.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 130% 313% 20% 0% 25% 103% 28% 32% 37% 0% 10% 110%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Contains more Vitamin C +44.4%
Contains more Vitamin A +348.4%
Contains more Vitamin E +96.1%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Nori Welsh onion Opinion
Calories 35 34 Nori
Protein 5.81 1.9 Nori
Fats 0.28 0.4 Welsh onion
Vitamin C 39 27 Nori
Net carbs 4.809999942779541 4.099999904632568 Nori
Carbs 5.11 6.5 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 1.22 Nori
Calcium 70 18 Nori
Potassium 356 212 Nori
Magnesium 2 23 Welsh onion
Sugar 0.49 2.18 Nori
Fiber 0.3 2.4 Welsh onion
Copper 0.264 0.07 Nori
Zinc 1.05 0.52 Nori
Starch
Phosphorus 58 49 Nori
Sodium 48 17 Welsh onion
Vitamin A 5202 1160 Nori
Vitamin E 1 0.51 Nori
Vitamin D 0 0
Vitamin B1 0.098 0.05 Nori
Vitamin B2 0.446 0.09 Nori
Vitamin B3 1.47 0.4 Nori
Vitamin B5 0.521 0.169 Nori
Vitamin B6 0.159 0.072 Nori
Vitamin B12 0 0
Vitamin K 4 193.4 Welsh onion
Folate 146 16 Nori
Trans Fat 0 0
Saturated Fat 0.061 0.067 Nori
Monounsaturated Fat 0.025 0.056 Welsh onion
Polyunsaturated fat 0.11 0.156 Welsh onion
Tryptophan 0.043 0.021 Nori
Threonine 0.232 0.074 Nori
Isoleucine 0.259 0.081 Nori
Leucine 0.501 0.113 Nori
Lysine 0.222 0.095 Nori
Methionine 0.145 0.021 Nori
Phenylalanine 0.273 0.061 Nori
Valine 0.402 0.084 Nori
Histidine 0.14 0.033 Nori
Fructose

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.