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  6. Seaweed vs. Sweet onion

Seaweed vs. Sweet onion — In-Depth Nutrition Comparison

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How are Seaweed and Sweet onion different?

  • Seaweed is higher in Vitamin K, Folate, Iron, Magnesium, Calcium, Vitamin B5, Vitamin B2, and Zinc, however, Sweet onion is richer in Vitamin B6.
  • Daily need coverage for Vitamin K from Seaweed is 55% higher.
  • Seaweed contains 29 times more Sodium than Sweet onion. While Seaweed contains 233mg of Sodium, Sweet onion contains only 8mg.

Seaweed, kelp, raw and Onions, sweet, raw are the varieties used in this article.

Infographic

Seaweed vs Sweet 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
Sweet onion
Sweet onion
Contains more Calcium +740%
Contains more Iron +996.2%
Contains more Magnesium +1244.4%
Contains more Phosphorus +55.6%
Contains more Zinc +846.2%
Contains more Copper +132.1%
Contains more Manganese +163.2%
Contains more Selenium +40%
Contains more Potassium +33.7%
Contains less Sodium -96.6%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Calcium +740%
Contains more Iron +996.2%
Contains more Magnesium +1244.4%
Contains more Phosphorus +55.6%
Contains more Zinc +846.2%
Contains more Copper +132.1%
Contains more Manganese +163.2%
Contains more Selenium +40%
Contains more Potassium +33.7%
Contains less Sodium -96.6%

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
9
:
2
Sweet onion
Sweet onion
Contains more Vitamin A +11500%
Contains more Vitamin E +4250%
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +253.4%
Contains more Vitamin B5 +555.1%
Contains more Folate +682.6%
Contains more Vitamin K +21900%
Contains more Vitamin C +60%
Contains more Vitamin B6 +6400%
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%
Sweet 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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +11500%
Contains more Vitamin E +4250%
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +253.4%
Contains more Vitamin B5 +555.1%
Contains more Folate +682.6%
Contains more Vitamin K +21900%
Contains more Vitamin C +60%
Contains more Vitamin B6 +6400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
4
:
1
Sweet onion
Sweet onion
Contains more Protein +110%
Contains more Fats +600%
Contains more Carbs +26.8%
Contains more Other +1903%
Contains more Water +11.8%
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
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +110%
Contains more Fats +600%
Contains more Carbs +26.8%
Contains more Other +1903%
Contains more Water +11.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Sweet onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Seaweed Sweet onion Opinion
Net carbs 8.27g 6.65g Seaweed
Protein 1.68g 0.8g Seaweed
Fats 0.56g 0.08g Seaweed
Carbs 9.57g 7.55g Seaweed
Calories 43kcal 32kcal Seaweed
Fructose 2.02g Sweet onion
Sugar 0.6g 5.02g Seaweed
Fiber 1.3g 0.9g Seaweed
Calcium 168mg 20mg Seaweed
Iron 2.85mg 0.26mg Seaweed
Magnesium 121mg 9mg Seaweed
Phosphorus 42mg 27mg Seaweed
Potassium 89mg 119mg Sweet onion
Sodium 233mg 8mg Sweet onion
Zinc 1.23mg 0.13mg Seaweed
Copper 0.13mg 0.056mg Seaweed
Manganese 0.2mg 0.076mg Seaweed
Selenium 0.7µg 0.5µg Seaweed
Vitamin A 116IU 1IU Seaweed
Vitamin A RAE 6µg 0µg Seaweed
Vitamin E 0.87mg 0.02mg Seaweed
Vitamin C 3mg 4.8mg Sweet onion
Vitamin B1 0.05mg 0.041mg Seaweed
Vitamin B2 0.15mg 0.02mg Seaweed
Vitamin B3 0.47mg 0.133mg Seaweed
Vitamin B5 0.642mg 0.098mg Seaweed
Vitamin B6 0.002mg 0.13mg Sweet onion
Folate 180µg 23µg Seaweed
Vitamin K 66µg 0.3µg Seaweed
Tryptophan 0.048mg 0.009mg Seaweed
Threonine 0.055mg 0.018mg Seaweed
Isoleucine 0.076mg 0.014mg Seaweed
Leucine 0.083mg 0.025mg Seaweed
Lysine 0.082mg 0.033mg Seaweed
Methionine 0.025mg 0.009mg Seaweed
Phenylalanine 0.043mg 0.024mg Seaweed
Valine 0.072mg 0.02mg Seaweed
Histidine 0.024mg 0.011mg Seaweed
Saturated Fat 0.247g Sweet onion
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 0.098g Seaweed
Polyunsaturated fat 0.047g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Sweet onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
7%
Sweet onion
Minerals Daily Need Coverage Score
41%
Seaweed
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 225mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.247g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 4.42g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.