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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.
Seaweed
Seaweed
8
:
2
Onion
Onion
Contains more Calcium +630.4%
Contains more Iron +1257.1%
Contains more Magnesium +1110%
Contains more Phosphorus +44.8%
Contains more Zinc +623.5%
Contains more Copper +233.3%
Contains more Manganese +55%
Contains more Selenium +40%
Contains more Potassium +64%
Contains less Sodium -98.3%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +630.4%
Contains more Iron +1257.1%
Contains more Magnesium +1110%
Contains more Phosphorus +44.8%
Contains more Zinc +623.5%
Contains more Copper +233.3%
Contains more Manganese +55%
Contains more Selenium +40%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seaweed
Seaweed
8
:
2
Onion
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 Folate +847.4%
Contains more Vitamin K +16400%
Contains more Vitamin C +146.7%
Contains more Vitamin B6 +5900%
Equal in Vitamin B1 - 0.046
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
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 Folate +847.4%
Contains more Vitamin K +16400%
Contains more Vitamin C +146.7%
Contains more Vitamin B6 +5900%
Equal in Vitamin B1 - 0.046

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
4
:
1
Onion
Onion
Contains more Protein +52.7%
Contains more Fats +460%
Contains more Other +1788.6%
Equal in Carbs - 9.34
Equal in Water - 89.11
Seaweed
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
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +52.7%
Contains more Fats +460%
Contains more Other +1788.6%
Equal in Carbs - 9.34
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +653.8%
Contains more Polyunsaturated fat +176.5%
Contains less Saturated Fat -83%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +653.8%
Contains more Polyunsaturated fat +176.5%
Contains less Saturated 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
Net carbs 8.27g 7.64g Seaweed
Protein 1.68g 1.1g Seaweed
Fats 0.56g 0.1g Seaweed
Carbs 9.57g 9.34g Seaweed
Calories 43kcal 40kcal Seaweed
Fructose 1.29g Onion
Sugar 0.6g 4.24g Seaweed
Fiber 1.3g 1.7g Onion
Calcium 168mg 23mg Seaweed
Iron 2.85mg 0.21mg Seaweed
Magnesium 121mg 10mg Seaweed
Phosphorus 42mg 29mg Seaweed
Potassium 89mg 146mg Onion
Sodium 233mg 4mg Onion
Zinc 1.23mg 0.17mg Seaweed
Copper 0.13mg 0.039mg Seaweed
Manganese 0.2mg 0.129mg Seaweed
Selenium 0.7µg 0.5µg Seaweed
Vitamin A 116IU 2IU Seaweed
Vitamin A RAE 6µg 0µg Seaweed
Vitamin E 0.87mg 0.02mg Seaweed
Vitamin C 3mg 7.4mg Onion
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
Folate 180µg 19µg Seaweed
Vitamin K 66µg 0.4µg 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
Saturated Fat 0.247g 0.042g Onion
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.013g Seaweed
Polyunsaturated fat 0.047g 0.017g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
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.