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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, and copper, while welsh onion is higher in vitamin K, vitamin C, and vitamin A.
  • Welsh onion covers your daily need for 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
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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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +426.1%
Contains more CalciumCalcium +833.3%
Contains more IronIron +133.6%
Contains more CopperCopper +85.7%
Contains more ZincZinc +136.5%
Contains more ManganeseManganese +46%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +138.2%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -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" 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% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +70.6%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +279.9%
Contains more FolateFolate +1025%
Contains more CholineCholine +141.5%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin B6Vitamin B6 +3500%
Contains more Vitamin KVitamin K +193%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more FatsFats +40%
Contains more CarbsCarbs +47.2%
Contains more OtherOther +844.3%
Contains more ProteinProtein +13.1%
Contains more WaterWater +10.9%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +75%
Contains less Sat. FatSaturated fat -72.9%
Contains more Poly. FatPolyunsaturated fat +231.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Seaweed Welsh onion DV% diff.
Vitamin K 66µg 193.4µg 106%
Folate 180µg 16µg 41%
Vitamin C 3mg 27mg 27%
Magnesium 121mg 23mg 23%
Iron 2.85mg 1.22mg 20%
Calcium 168mg 18mg 15%
Sodium 233mg 17mg 9%
Vitamin B5 0.642mg 0.169mg 9%
Copper 0.13mg 0.07mg 7%
Zinc 1.23mg 0.52mg 6%
Vitamin B6 0.002mg 0.072mg 5%
Vitamin B2 0.15mg 0.09mg 5%
Potassium 89mg 212mg 4%
Fiber 1.3g 2.4g 4%
Manganese 0.2mg 0.137mg 3%
Vitamin E 0.87mg 0.51mg 2%
Polyunsaturated fat 0.047g 0.156g 1%
Choline 12.8mg 5.3mg 1%
Phosphorus 42mg 49mg 1%
Vitamin A 6µg 1%
Saturated fat 0.247g 0.067g 1%
Carbs 9.57g 6.5g 1%
Calories 43kcal 34kcal 0%
Protein 1.68g 1.9g 0%
Fats 0.56g 0.4g 0%
Net carbs 8.27g 4.1g N/A
Sugar 0.6g 2.18g N/A
Selenium 0.7µg 0.6µg 0%
Vitamin B1 0.05mg 0.05mg 0%
Vitamin B3 0.47mg 0.4mg 0%
Monounsaturated fat 0.098g 0.056g 0%
Tryptophan 0.048mg 0.021mg 0%
Threonine 0.055mg 0.074mg 0%
Isoleucine 0.076mg 0.081mg 0%
Leucine 0.083mg 0.113mg 0%
Lysine 0.082mg 0.095mg 0%
Methionine 0.025mg 0.021mg 0%
Phenylalanine 0.043mg 0.061mg 0%
Valine 0.072mg 0.084mg 0%
Histidine 0.024mg 0.033mg 0%
Omega-3 - EPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Welsh 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
33%
Seaweed
51%
Welsh onion
Minerals Daily Need Coverage Score
41%
Seaweed
17%
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 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)

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. 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.