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  6. Onion vs. Spirulina

Onion vs. Spirulina — In-Depth Nutrition Comparison

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How are onions and spirulina different?

  • Onions are richer in vitamin C, vitamin B6, and fiber, while spirulina is higher in copper, iron, vitamin B2, vitamin B1, and vitamin B3.
  • Spirulina covers your daily need for copper, 62% more than onions.
  • Onions contain 14 times more sugar than spirulina. Onions contain 4.24g of sugar, while spirulina contains 0.3g.

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

Infographic

Onion vs Spirulina 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
4
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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more CalciumCalcium +91.7%
Contains more PotassiumPotassium +15%
Contains more PhosphorusPhosphorus +163.6%
Contains less SodiumSodium -95.9%
Contains more MagnesiumMagnesium +90%
Contains more IronIron +1228.6%
Contains more CopperCopper +1430.8%
Contains more ZincZinc +17.6%
Contains more ManganeseManganese +44.2%
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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Contains more Vitamin CVitamin C +722.2%
Contains more Vitamin B6Vitamin B6 +252.9%
Contains more FolateFolate +111.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2350%
Contains more Vitamin B1Vitamin B1 +382.6%
Contains more Vitamin B2Vitamin B2 +1166.7%
Contains more Vitamin B3Vitamin B3 +931%
Contains more Vitamin B5Vitamin B5 +164.2%
Contains more Vitamin KVitamin K +525%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Spirulina DV% diff.
Copper 0.039mg 0.597mg 62%
Iron 0.21mg 2.79mg 32%
Vitamin B2 0.027mg 0.342mg 24%
Vitamin B1 0.046mg 0.222mg 15%
Protein 1.1g 5.92g 10%
Vitamin C 7.4mg 0.9mg 7%
Vitamin B3 0.116mg 1.196mg 7%
Vitamin B6 0.12mg 0.034mg 7%
Fiber 1.7g 0.4g 5%
Sodium 4mg 98mg 4%
Vitamin B5 0.123mg 0.325mg 4%
Phosphorus 29mg 11mg 3%
Vitamin E 0.02mg 0.49mg 3%
Folate 19µg 9µg 3%
Carbs 9.34g 2.42g 2%
Magnesium 10mg 19mg 2%
Manganese 0.129mg 0.186mg 2%
Vitamin K 0.4µg 2.5µg 2%
Fructose 1.29g 2%
Calories 40kcal 26kcal 1%
Calcium 23mg 12mg 1%
Potassium 146mg 127mg 1%
Polyunsaturated fat 0.017g 0.106g 1%
Protein per 100 calories 2.8g 23g N/A
Calories per 10 g protein 364kcal 44kcal N/A
Weight per 100 calories 250g 385g N/A
Fats 0.1g 0.39g 0%
Net carbs 7.64g 2.02g N/A
Sugar 4.24g 0.3g N/A
Zinc 0.17mg 0.2mg 0%
Vitamin A 0µg 3µg 0%
Selenium 0.5µg 0.7µg 0%
Choline 6.1mg 6.5mg 0%
Saturated fat 0.042g 0.135g 0%
Monounsaturated fat 0.013g 0.034g 0%
Tryptophan 0.014mg 0.096mg 0%
Threonine 0.021mg 0.306mg 0%
Isoleucine 0.014mg 0.331mg 0%
Leucine 0.025mg 0.509mg 0%
Lysine 0.039mg 0.312mg 0%
Methionine 0.002mg 0.118mg 0%
Phenylalanine 0.025mg 0.286mg 0%
Valine 0.021mg 0.362mg 0%
Histidine 0.014mg 0.112mg 0%

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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +286%
Contains more ProteinProtein +438.2%
Contains more FatsFats +290%
Contains more OtherOther +71.4%
~equal in Water ~90.67g

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
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -68.9%
Contains more Mono. FatMonounsaturated fat +161.5%
Contains more Poly. FatPolyunsaturated fat +523.5%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.