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  6. Onion vs. Seaweed

Onion vs. Seaweed — In-Depth Nutrition Comparison

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What are the differences between onions and seaweed?

  • Seaweed is richer than onions in vitamin K, folate, iron, magnesium, calcium, vitamin B5, copper, zinc, and vitamin B2.
  • Seaweed's daily need coverage for vitamin K is 55% more.
  • The amount of sodium in onions is lower.

We used Onions, raw and Seaweed, kelp, raw types in this article.

Infographic

Onion vs Seaweed 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
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +64%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +1110%
Contains more CalciumCalcium +630.4%
Contains more IronIron +1257.1%
Contains more CopperCopper +233.3%
Contains more ZincZinc +623.5%
Contains more PhosphorusPhosphorus +44.8%
Contains more ManganeseManganese +55%
Contains more SeleniumSelenium +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
Onion
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 7% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +146.7%
Contains more Vitamin B6Vitamin B6 +5900%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin EVitamin E +4250%
Contains more Vitamin B2Vitamin B2 +455.6%
Contains more Vitamin B3Vitamin B3 +305.2%
Contains more Vitamin B5Vitamin B5 +422%
Contains more Vitamin KVitamin K +16400%
Contains more FolateFolate +847.4%
Contains more CholineCholine +109.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +52.7%
Contains more FatsFats +460%
Contains more OtherOther +1788.6%
~equal in Carbs ~9.57g
~equal in Water ~81.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
63% 25% 12%
Saturated Fat: Sat. Fat 0.247 g
Monounsaturated Fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated Fat -83%
Contains more Mono. FatMonounsaturated Fat +653.8%
Contains more Poly. FatPolyunsaturated fat +176.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Seaweed
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Onion Seaweed Opinion
Calories 40kcal 43kcal Seaweed
Protein 1.1g 1.68g Seaweed
Fats 0.1g 0.56g Seaweed
Vitamin C 7.4mg 3mg Onion
Net carbs 7.64g 8.27g Seaweed
Carbs 9.34g 9.57g Seaweed
Magnesium 10mg 121mg Seaweed
Calcium 23mg 168mg Seaweed
Potassium 146mg 89mg Onion
Iron 0.21mg 2.85mg Seaweed
Sugar 4.24g 0.6g Seaweed
Fiber 1.7g 1.3g Onion
Copper 0.039mg 0.13mg Seaweed
Zinc 0.17mg 1.23mg Seaweed
Phosphorus 29mg 42mg Seaweed
Sodium 4mg 233mg Onion
Vitamin A 2IU 116IU Seaweed
Vitamin A 0µg 6µg Seaweed
Vitamin E 0.02mg 0.87mg Seaweed
Manganese 0.129mg 0.2mg Seaweed
Selenium 0.5µg 0.7µg Seaweed
Vitamin B1 0.046mg 0.05mg Seaweed
Vitamin B2 0.027mg 0.15mg Seaweed
Vitamin B3 0.116mg 0.47mg Seaweed
Vitamin B5 0.123mg 0.642mg Seaweed
Vitamin B6 0.12mg 0.002mg Onion
Vitamin K 0.4µg 66µg Seaweed
Folate 19µg 180µg Seaweed
Choline 6.1mg 12.8mg Seaweed
Saturated Fat 0.042g 0.247g Onion
Monounsaturated Fat 0.013g 0.098g Seaweed
Polyunsaturated fat 0.017g 0.047g Seaweed
Tryptophan 0.014mg 0.048mg Seaweed
Threonine 0.021mg 0.055mg Seaweed
Isoleucine 0.014mg 0.076mg Seaweed
Leucine 0.025mg 0.083mg Seaweed
Lysine 0.039mg 0.082mg Seaweed
Methionine 0.002mg 0.025mg Seaweed
Phenylalanine 0.025mg 0.043mg Seaweed
Valine 0.021mg 0.072mg Seaweed
Histidine 0.014mg 0.024mg Seaweed
Fructose 1.29g Onion
Omega-3 - EPA 0g 0.004g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Seaweed
Minerals Daily Need Coverage Score
8%
Onion
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 3.64g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 15)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.2)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 229mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.205g)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.