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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Onion
Contains more Iron +1257.1%
Contains more Calcium +630.4%
Contains more Magnesium +1110%
Contains more Copper +233.3%
Contains more Zinc +623.5%
Contains more Phosphorus +44.8%
Contains more Potassium +64%
Contains less Sodium -98.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +1257.1%
Contains more Calcium +630.4%
Contains more Magnesium +1110%
Contains more Copper +233.3%
Contains more Zinc +623.5%
Contains more Phosphorus +44.8%
Contains more Potassium +64%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Onion
Contains more Vitamin A +5700%
Contains more Vitamin E +4250%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B3 +305.2%
Contains more Vitamin B5 +422%
Contains more Vitamin K +16400%
Contains more Folate +847.4%
Contains more Vitamin C +146.7%
Contains more Vitamin B6 +5900%
Equal in Vitamin B1 - 0.046
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Contains more Vitamin A +5700%
Contains more Vitamin E +4250%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B3 +305.2%
Contains more Vitamin B5 +422%
Contains more Vitamin K +16400%
Contains more Folate +847.4%
Contains more Vitamin C +146.7%
Contains more Vitamin B6 +5900%
Equal in Vitamin B1 - 0.046

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Seaweed
8
Onion
Mineral Summary Score
47
Seaweed
8
Onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Seaweed
7%
Onion
Carbohydrates
10%
Seaweed
9%
Onion
Fats
3%
Seaweed
0%
Onion

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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)

All nutrients comparison - raw data values

Nutrient Seaweed Onion Opinion
Calories 43 40 Seaweed
Protein 1.68 1.1 Seaweed
Fats 0.56 0.1 Seaweed
Vitamin C 3 7.4 Onion
Carbs 9.57 9.34 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 0.21 Seaweed
Calcium 168 23 Seaweed
Potassium 89 146 Onion
Magnesium 121 10 Seaweed
Sugar 0.6 4.24 Seaweed
Fiber 1.3 1.7 Onion
Copper 0.13 0.039 Seaweed
Zinc 1.23 0.17 Seaweed
Starch 0 Onion
Phosphorus 42 29 Seaweed
Sodium 233 4 Onion
Vitamin A 116 2 Seaweed
Vitamin E 0.87 0.02 Seaweed
Vitamin D 0 0
Vitamin B1 0.05 0.046 Seaweed
Vitamin B2 0.15 0.027 Seaweed
Vitamin B3 0.47 0.116 Seaweed
Vitamin B5 0.642 0.123 Seaweed
Vitamin B6 0.002 0.12 Onion
Vitamin B12 0 0
Vitamin K 66 0.4 Seaweed
Folate 180 19 Seaweed
Trans Fat 0 0
Saturated Fat 0.247 0.042 Onion
Monounsaturated Fat 0.098 0.013 Seaweed
Polyunsaturated fat 0.047 0.017 Seaweed
Tryptophan 0.048 0.014 Seaweed
Threonine 0.055 0.021 Seaweed
Isoleucine 0.076 0.014 Seaweed
Leucine 0.083 0.025 Seaweed
Lysine 0.082 0.039 Seaweed
Methionine 0.025 0.002 Seaweed
Phenylalanine 0.043 0.025 Seaweed
Valine 0.072 0.021 Seaweed
Histidine 0.024 0.014 Seaweed
Fructose 1.29 Onion

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.