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Sweet onion vs. Seaweed — In-Depth Nutrition Comparison

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How are sweet onions and seaweed different?

  • Sweet onions are higher in vitamin B6; however, seaweed is richer in vitamin K, folate, iron, magnesium, calcium, vitamin B5, vitamin B2, and zinc.
  • Daily need coverage for vitamin K for seaweed is 55% higher.
  • Sweet onions contain 65 times more vitamin B6 than seaweed. While sweet onions contain 0.13mg of vitamin B6, seaweed contains only 0.002mg.
  • Sweet onions have less sodium.

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

Infographic

Sweet onion vs Seaweed 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 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
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%
Contains more PotassiumPotassium +33.7%
Contains less SodiumSodium -96.6%
Contains more MagnesiumMagnesium +1244.4%
Contains more CalciumCalcium +740%
Contains more IronIron +996.2%
Contains more CopperCopper +132.1%
Contains more ZincZinc +846.2%
Contains more PhosphorusPhosphorus +55.6%
Contains more ManganeseManganese +163.2%
Contains more SeleniumSelenium +40%

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 16% 0% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17%
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin B6Vitamin B6 +6400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4250%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +253.4%
Contains more Vitamin B5Vitamin B5 +555.1%
Contains more Vitamin KVitamin K +21900%
Contains more FolateFolate +682.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet onion Seaweed DV% diff.
Vitamin K 0.3µg 66µg 55%
Folate 23µg 180µg 39%
Iron 0.26mg 2.85mg 32%
Magnesium 9mg 121mg 27%
Calcium 20mg 168mg 15%
Vitamin B5 0.098mg 0.642mg 11%
Zinc 0.13mg 1.23mg 10%
Sodium 8mg 233mg 10%
Vitamin B2 0.02mg 0.15mg 10%
Vitamin B6 0.13mg 0.002mg 10%
Copper 0.056mg 0.13mg 8%
Vitamin E 0.02mg 0.87mg 6%
Manganese 0.076mg 0.2mg 5%
Fructose 2.02g 3%
Protein 0.8g 1.68g 2%
Vitamin C 4.8mg 3mg 2%
Fiber 0.9g 1.3g 2%
Phosphorus 27mg 42mg 2%
Vitamin B3 0.133mg 0.47mg 2%
Calories 32kcal 43kcal 1%
Fats 0.08g 0.56g 1%
Carbs 7.55g 9.57g 1%
Potassium 119mg 89mg 1%
Vitamin A 0µg 6µg 1%
Vitamin B1 0.041mg 0.05mg 1%
Choline 5.5mg 12.8mg 1%
Saturated fat 0.247g 1%
Net carbs 6.65g 8.27g N/A
Sugar 5.02g 0.6g N/A
Selenium 0.5µg 0.7µg 0%
Monounsaturated fat 0.098g 0%
Polyunsaturated fat 0.047g 0%
Tryptophan 0.009mg 0.048mg 0%
Threonine 0.018mg 0.055mg 0%
Isoleucine 0.014mg 0.076mg 0%
Leucine 0.025mg 0.083mg 0%
Lysine 0.033mg 0.082mg 0%
Methionine 0.009mg 0.025mg 0%
Phenylalanine 0.024mg 0.043mg 0%
Valine 0.02mg 0.072mg 0%
Histidine 0.011mg 0.024mg 0%
Omega-3 - EPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more WaterWater +11.8%
Contains more ProteinProtein +110%
Contains more FatsFats +600%
Contains more CarbsCarbs +26.8%
Contains more OtherOther +1903%

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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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.