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  6. Onion vs. Wakame

Onion vs. Wakame — In-Depth Nutrition Comparison

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Differences between onions and wakame

  • Onions contain less manganese, folate, copper, iron, magnesium, vitamin B2, calcium, vitamin B5, and vitamin B3 than wakame.
  • Wakame's daily need coverage for manganese is 55% higher.
  • The amount of sodium in onions is lower.

The food types used in this comparison are Onions, raw and Seaweed, wakame, raw.

Infographic

Onion vs Wakame 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%
Wakame
Wakame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +192%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +970%
Contains more CalciumCalcium +552.2%
Contains more IronIron +938.1%
Contains more CopperCopper +628.2%
Contains more ZincZinc +123.5%
Contains more PhosphorusPhosphorus +175.9%
Contains more ManganeseManganese +985.3%
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% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Wakame
Wakame
9
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% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +146.7%
Contains more Vitamin B6Vitamin B6 +5900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +751.9%
Contains more Vitamin B3Vitamin B3 +1279.3%
Contains more Vitamin B5Vitamin B5 +466.7%
Contains more Vitamin KVitamin K +1225%
Contains more FolateFolate +931.6%
Contains more CholineCholine +127.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Wakame DV% diff.
Manganese 0.129mg 1.4mg 55%
Folate 19µg 196µg 44%
Sodium 4mg 872mg 38%
Copper 0.039mg 0.284mg 27%
Iron 0.21mg 2.18mg 25%
Magnesium 10mg 107mg 23%
Vitamin B2 0.027mg 0.23mg 16%
Calcium 23mg 150mg 13%
Vitamin B5 0.123mg 0.697mg 11%
Vitamin B3 0.116mg 1.6mg 9%
Vitamin B6 0.12mg 0.002mg 9%
Vitamin E 0.02mg 1mg 7%
Phosphorus 29mg 80mg 7%
Fiber 1.7g 0.5g 5%
Vitamin C 7.4mg 3mg 5%
Vitamin K 0.4µg 5.3µg 4%
Protein 1.1g 3.03g 4%
Potassium 146mg 50mg 3%
Zinc 0.17mg 0.38mg 2%
Fructose 1.29g 2%
Vitamin A 0µg 18µg 2%
Fats 0.1g 0.64g 1%
Vitamin B1 0.046mg 0.06mg 1%
Choline 6.1mg 13.9mg 1%
Polyunsaturated fat 0.017g 0.218g 1%
Calories 40kcal 45kcal 0%
Net carbs 7.64g 8.64g N/A
Carbs 9.34g 9.14g 0%
Sugar 4.24g 0.65g N/A
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.042g 0.13g 0%
Monounsaturated fat 0.013g 0.058g 0%
Tryptophan 0.014mg 0.035mg 0%
Threonine 0.021mg 0.165mg 0%
Isoleucine 0.014mg 0.087mg 0%
Leucine 0.025mg 0.257mg 0%
Lysine 0.039mg 0.112mg 0%
Methionine 0.002mg 0.063mg 0%
Phenylalanine 0.025mg 0.112mg 0%
Valine 0.021mg 0.209mg 0%
Histidine 0.014mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +11.4%
Contains more ProteinProtein +175.5%
Contains more FatsFats +540%
Contains more OtherOther +1957.1%
~equal in Carbs ~9.14g

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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -67.7%
Contains more Mono. FatMonounsaturated fat +346.2%
Contains more Poly. FatPolyunsaturated fat +1182.4%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.