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Seaweed vs Welsh onion - In-Depth Nutrition Comparison

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How are Seaweed and Welsh onion different?

  • Seaweed is richer in Folate, Magnesium, Iron, Calcium, Vitamin B5, Copper, and Zinc, while Welsh onion is higher in Vitamin K, and Vitamin C.
  • Welsh onion covers your daily need of Vitamin K 106% more than Seaweed.
  • Seaweed contains 14 times more Sodium than Welsh onion. Seaweed contains 233mg of Sodium, while Welsh onion contains 17mg.

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

Infographic

Seaweed vs Welsh 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +833.3%
Contains more Iron +133.6%
Contains more Magnesium +426.1%
Contains more Zinc +136.5%
Contains more Copper +85.7%
Contains more Phosphorus +16.7%
Contains more Potassium +138.2%
Contains less Sodium -92.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Contains more Calcium +833.3%
Contains more Iron +133.6%
Contains more Magnesium +426.1%
Contains more Zinc +136.5%
Contains more Copper +85.7%
Contains more Phosphorus +16.7%
Contains more Potassium +138.2%
Contains less Sodium -92.7%

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
:
Contains more Vitamin E +70.6%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +279.9%
Contains more Folate +1025%
Contains more Vitamin A +900%
Contains more Vitamin C +800%
Contains more Vitamin B6 +3500%
Contains more Vitamin K +193%
Equal in Vitamin B1 - 0.05
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin E +70.6%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +279.9%
Contains more Folate +1025%
Contains more Vitamin A +900%
Contains more Vitamin C +800%
Contains more Vitamin B6 +3500%
Contains more Vitamin K +193%
Equal in Vitamin B1 - 0.05

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 Welsh onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Welsh onion Opinion
Net carbs 8.27g 4.1g Seaweed
Protein 1.68g 1.9g Welsh onion
Fats 0.56g 0.4g Seaweed
Carbs 9.57g 6.5g Seaweed
Calories 43kcal 34kcal Seaweed
Starch g g
Fructose g g
Sugar 0.6g 2.18g Seaweed
Fiber 1.3g 2.4g Welsh onion
Calcium 168mg 18mg Seaweed
Iron 2.85mg 1.22mg Seaweed
Magnesium 121mg 23mg Seaweed
Phosphorus 42mg 49mg Welsh onion
Potassium 89mg 212mg Welsh onion
Sodium 233mg 17mg Welsh onion
Zinc 1.23mg 0.52mg Seaweed
Copper 0.13mg 0.07mg Seaweed
Vitamin A 116IU 1160IU Welsh onion
Vitamin E 0.87mg 0.51mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 27mg Welsh onion
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.15mg 0.09mg Seaweed
Vitamin B3 0.47mg 0.4mg Seaweed
Vitamin B5 0.642mg 0.169mg Seaweed
Vitamin B6 0.002mg 0.072mg Welsh onion
Folate 180µg 16µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 193.4µg Welsh onion
Tryptophan 0.048mg 0.021mg Seaweed
Threonine 0.055mg 0.074mg Welsh onion
Isoleucine 0.076mg 0.081mg Welsh onion
Leucine 0.083mg 0.113mg Welsh onion
Lysine 0.082mg 0.095mg Welsh onion
Methionine 0.025mg 0.021mg Seaweed
Phenylalanine 0.043mg 0.061mg Welsh onion
Valine 0.072mg 0.084mg Welsh onion
Histidine 0.024mg 0.033mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.067g Welsh onion
Monounsaturated Fat 0.098g 0.056g Seaweed
Polyunsaturated fat 0.047g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
61
Welsh onion
Mineral Summary Score
47
Seaweed
18
Welsh 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
11%
Welsh onion
Carbohydrates
10%
Seaweed
7%
Welsh onion
Fats
3%
Seaweed
2%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 216mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.18g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.58g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 39)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.