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Onion vs. Nori — In-Depth Nutrition Comparison

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How are Onion and Nori 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.

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

Infographic

Onion vs Nori 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.
Onion
2
:
8
Nori
Contains more Magnesium +400%
Contains less Sodium -91.7%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +400%
Contains less Sodium -91.7%
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%

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.
Onion
0
:
10
Nori
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%
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%
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%
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
Onion
2
:
3
Nori
Contains more Carbs +82.8%
Contains more Protein +428.2%
Contains more Fats +180%
Contains more Other +977.1%
Equal in Water - 85.03
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Carbs +82.8%
Contains more Protein +428.2%
Contains more Fats +180%
Contains more Other +977.1%
Equal in Water - 85.03

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Nori
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
8%
Onion
67%
Nori
Minerals Daily Need Coverage Score
8%
Onion
40%
Nori

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.