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  6. Spirulina vs. Welsh onion

Spirulina vs. Welsh onion — In-Depth Nutrition Comparison

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How are Spirulina and Welsh onion different?

  • Spirulina is higher in Copper, Iron, Vitamin B2, and Vitamin B1, however, Welsh onion is richer in Vitamin K, Vitamin C, Fiber, and Phosphorus.
  • Daily need coverage for Vitamin K from Welsh onion is 159% higher.
  • Spirulina contains 9 times more Copper than Welsh onion. While Spirulina contains 0.597mg of Copper, Welsh onion contains only 0.07mg.

Seaweed, spirulina, raw and Onions, welsh, raw are the varieties used in this article.

Infographic

Spirulina 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spirulina
Spirulina
4
:
6
Welsh onion
Welsh onion
Contains more Iron +128.7%
Contains more Copper +752.9%
Contains more Manganese +35.8%
Contains more Selenium +16.7%
Contains more Calcium +50%
Contains more Magnesium +21.1%
Contains more Phosphorus +345.5%
Contains more Potassium +66.9%
Contains less Sodium -82.7%
Contains more Zinc +160%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Iron +128.7%
Contains more Copper +752.9%
Contains more Manganese +35.8%
Contains more Selenium +16.7%
Contains more Calcium +50%
Contains more Magnesium +21.1%
Contains more Phosphorus +345.5%
Contains more Potassium +66.9%
Contains less Sodium -82.7%
Contains more Zinc +160%

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.
Spirulina
Spirulina
4
:
6
Welsh onion
Welsh onion
Contains more Vitamin B1 +344%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +199%
Contains more Vitamin B5 +92.3%
Contains more Vitamin A +1971.4%
Contains more Vitamin C +2900%
Contains more Vitamin B6 +111.8%
Contains more Folate +77.8%
Contains more Vitamin K +7636%
Equal in Vitamin E - 0.51
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Welsh onion
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 B1 +344%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +199%
Contains more Vitamin B5 +92.3%
Contains more Vitamin A +1971.4%
Contains more Vitamin C +2900%
Contains more Vitamin B6 +111.8%
Contains more Folate +77.8%
Contains more Vitamin K +7636%
Equal in Vitamin E - 0.51

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
2
:
3
Welsh onion
Welsh onion
Contains more Protein +211.6%
Contains more Carbs +168.6%
Contains more Other +16.7%
Equal in Fats - 0.4
Equal in Water - 90.5
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Welsh onion
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 Protein +211.6%
Contains more Carbs +168.6%
Contains more Other +16.7%
Equal in Fats - 0.4
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
0
:
3
Welsh onion
Welsh onion
Contains less Saturated Fat -50.4%
Contains more Monounsaturated Fat +64.7%
Contains more Polyunsaturated fat +47.2%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -50.4%
Contains more Monounsaturated Fat +64.7%
Contains more Polyunsaturated fat +47.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Welsh onion Opinion
Net carbs 2.02g 4.1g Welsh onion
Protein 5.92g 1.9g Spirulina
Fats 0.39g 0.4g Welsh onion
Carbs 2.42g 6.5g Welsh onion
Calories 26kcal 34kcal Welsh onion
Sugar 0.3g 2.18g Spirulina
Fiber 0.4g 2.4g Welsh onion
Calcium 12mg 18mg Welsh onion
Iron 2.79mg 1.22mg Spirulina
Magnesium 19mg 23mg Welsh onion
Phosphorus 11mg 49mg Welsh onion
Potassium 127mg 212mg Welsh onion
Sodium 98mg 17mg Welsh onion
Zinc 0.2mg 0.52mg Welsh onion
Copper 0.597mg 0.07mg Spirulina
Manganese 0.186mg 0.137mg Spirulina
Selenium 0.7µg 0.6µg Spirulina
Vitamin A 56IU 1160IU Welsh onion
Vitamin A RAE 3µg Spirulina
Vitamin E 0.49mg 0.51mg Welsh onion
Vitamin C 0.9mg 27mg Welsh onion
Vitamin B1 0.222mg 0.05mg Spirulina
Vitamin B2 0.342mg 0.09mg Spirulina
Vitamin B3 1.196mg 0.4mg Spirulina
Vitamin B5 0.325mg 0.169mg Spirulina
Vitamin B6 0.034mg 0.072mg Welsh onion
Folate 9µg 16µg Welsh onion
Vitamin K 2.5µg 193.4µg Welsh onion
Tryptophan 0.096mg 0.021mg Spirulina
Threonine 0.306mg 0.074mg Spirulina
Isoleucine 0.331mg 0.081mg Spirulina
Leucine 0.509mg 0.113mg Spirulina
Lysine 0.312mg 0.095mg Spirulina
Methionine 0.118mg 0.021mg Spirulina
Phenylalanine 0.286mg 0.061mg Spirulina
Valine 0.362mg 0.084mg Spirulina
Histidine 0.112mg 0.033mg Spirulina
Saturated Fat 0.135g 0.067g Welsh onion
Monounsaturated Fat 0.034g 0.056g Welsh onion
Polyunsaturated fat 0.106g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Welsh 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
18%
Spirulina
61%
Welsh onion
Minerals Daily Need Coverage Score
38%
Spirulina
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 81mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.068g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 39)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. 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.