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  6. Spirulina vs. Onion

Spirulina vs. Onion — In-Depth Nutrition Comparison

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How are Spirulina and Onion different?

  • Spirulina is richer in Copper, Iron, Vitamin B2, Vitamin B1, and Vitamin B3, while Onion is higher in Vitamin C, Vitamin B6, and Fiber.
  • Spirulina covers your daily need of Copper 62% more than Onion.
  • Spirulina contains 13 times more Iron than Onion. Spirulina contains 2.79mg of Iron, while Onion contains 0.21mg.
  • Spirulina is lower in Sugar.

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

Infographic

Spirulina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Onion
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +90%
Contains more IronIron +1228.6%
Contains more CopperCopper +1430.8%
Contains more ZincZinc +17.6%
Contains more ManganeseManganese +44.2%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +91.7%
Contains more PotassiumPotassium +15%
Contains more PhosphorusPhosphorus +163.6%
Contains less SodiumSodium -95.9%

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 3% 3.4% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
Onion
Onion
3
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin EVitamin E +2350%
Contains more Vitamin B1Vitamin B1 +382.6%
Contains more Vitamin B2Vitamin B2 +1166.7%
Contains more Vitamin B3Vitamin B3 +931%
Contains more Vitamin B5Vitamin B5 +164.2%
Contains more Vitamin KVitamin K +525%
Contains more Vitamin CVitamin C +722.2%
Contains more Vitamin B6Vitamin B6 +252.9%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +438.2%
Contains more FatsFats +290%
Contains more OtherOther +71.4%
Contains more CarbsCarbs +286%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated Fat: Sat. Fat 0.135 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Onion
Onion
1
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated Fat +161.5%
Contains more Poly. FatPolyunsaturated fat +523.5%
Contains less Sat. FatSaturated Fat -68.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spirulina 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 Spirulina Onion Opinion
Calories 26kcal 40kcal Onion
Protein 5.92g 1.1g Spirulina
Fats 0.39g 0.1g Spirulina
Vitamin C 0.9mg 7.4mg Onion
Net carbs 2.02g 7.64g Onion
Carbs 2.42g 9.34g Onion
Magnesium 19mg 10mg Spirulina
Calcium 12mg 23mg Onion
Potassium 127mg 146mg Onion
Iron 2.79mg 0.21mg Spirulina
Sugar 0.3g 4.24g Spirulina
Fiber 0.4g 1.7g Onion
Copper 0.597mg 0.039mg Spirulina
Zinc 0.2mg 0.17mg Spirulina
Phosphorus 11mg 29mg Onion
Sodium 98mg 4mg Onion
Vitamin A 56IU 2IU Spirulina
Vitamin A 3µg 0µg Spirulina
Vitamin E 0.49mg 0.02mg Spirulina
Manganese 0.186mg 0.129mg Spirulina
Selenium 0.7µg 0.5µg Spirulina
Vitamin B1 0.222mg 0.046mg Spirulina
Vitamin B2 0.342mg 0.027mg Spirulina
Vitamin B3 1.196mg 0.116mg Spirulina
Vitamin B5 0.325mg 0.123mg Spirulina
Vitamin B6 0.034mg 0.12mg Onion
Vitamin K 2.5µg 0.4µg Spirulina
Folate 9µg 19µg Onion
Choline 6.5mg 6.1mg Spirulina
Saturated Fat 0.135g 0.042g Onion
Monounsaturated Fat 0.034g 0.013g Spirulina
Polyunsaturated fat 0.106g 0.017g Spirulina
Tryptophan 0.096mg 0.014mg Spirulina
Threonine 0.306mg 0.021mg Spirulina
Isoleucine 0.331mg 0.014mg Spirulina
Leucine 0.509mg 0.025mg Spirulina
Lysine 0.312mg 0.039mg Spirulina
Methionine 0.118mg 0.002mg Spirulina
Phenylalanine 0.286mg 0.025mg Spirulina
Valine 0.362mg 0.021mg Spirulina
Histidine 0.112mg 0.014mg Spirulina
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina 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
17%
Spirulina
8%
Onion
Minerals Daily Need Coverage Score
38%
Spirulina
8%
Onion

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 3.94g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 15)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.2)
Which food is richer in minerals?
Spirulina
Spirulina is relatively richer in minerals
Which food is richer in vitamins?
Spirulina
Spirulina is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 94mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.093g)
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.