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  6. Seaweed vs. Onion

Seaweed vs. Onion — In-Depth Nutrition Comparison

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What are the differences between Seaweed and Onion?

  • Seaweed is richer than Onion 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.
  • Seaweed has 58 times more Sodium than Onion. While Seaweed has 233mg of Sodium, Onion has only 4mg.

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

Infographic

Seaweed vs Onion 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.
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%
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%
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%
Contains more PotassiumPotassium +64%
Contains less SodiumSodium -98.3%

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.
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%
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%
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%
Contains more Vitamin CVitamin C +146.7%
Contains more Vitamin B6Vitamin B6 +5900%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.046mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.