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  6. Sweet onion vs. Seaweed

Sweet onion vs. Seaweed — In-Depth Nutrition Comparison

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How are Sweet onion and Seaweed different?

  • Sweet onion is 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 from Seaweed is 55% higher.
  • Sweet onion contains 65 times more Vitamin B6 than Seaweed. While Sweet onion contains 0.13mg of Vitamin B6, Seaweed contains only 0.002mg.
  • Sweet onion has less Sodium.

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

Infographic

Sweet onion vs Seaweed 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 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 Choline Choline 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 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 10% 7% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin B6Vitamin B6 +6400%
Contains more Vitamin AVitamin A +11500%
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%
Contains more CholineCholine +132.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet onion Seaweed Opinion
Calories 32kcal 43kcal Seaweed
Protein 0.8g 1.68g Seaweed
Fats 0.08g 0.56g Seaweed
Vitamin C 4.8mg 3mg Sweet onion
Net carbs 6.65g 8.27g Seaweed
Carbs 7.55g 9.57g Seaweed
Magnesium 9mg 121mg Seaweed
Calcium 20mg 168mg Seaweed
Potassium 119mg 89mg Sweet onion
Iron 0.26mg 2.85mg Seaweed
Sugar 5.02g 0.6g Seaweed
Fiber 0.9g 1.3g Seaweed
Copper 0.056mg 0.13mg Seaweed
Zinc 0.13mg 1.23mg Seaweed
Phosphorus 27mg 42mg Seaweed
Sodium 8mg 233mg Sweet onion
Vitamin A 1IU 116IU Seaweed
Vitamin A 0µg 6µg Seaweed
Vitamin E 0.02mg 0.87mg Seaweed
Manganese 0.076mg 0.2mg Seaweed
Selenium 0.5µg 0.7µg Seaweed
Vitamin B1 0.041mg 0.05mg Seaweed
Vitamin B2 0.02mg 0.15mg Seaweed
Vitamin B3 0.133mg 0.47mg Seaweed
Vitamin B5 0.098mg 0.642mg Seaweed
Vitamin B6 0.13mg 0.002mg Sweet onion
Vitamin K 0.3µg 66µg Seaweed
Folate 23µg 180µg Seaweed
Choline 5.5mg 12.8mg Seaweed
Saturated Fat 0.247g Sweet onion
Monounsaturated Fat 0.098g Seaweed
Polyunsaturated fat 0.047g Seaweed
Tryptophan 0.009mg 0.048mg Seaweed
Threonine 0.018mg 0.055mg Seaweed
Isoleucine 0.014mg 0.076mg Seaweed
Leucine 0.025mg 0.083mg Seaweed
Lysine 0.033mg 0.082mg Seaweed
Methionine 0.009mg 0.025mg Seaweed
Phenylalanine 0.024mg 0.043mg Seaweed
Valine 0.02mg 0.072mg Seaweed
Histidine 0.011mg 0.024mg Seaweed
Fructose 2.02g Sweet onion
Omega-3 - EPA 0.004g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet onion Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
7%
Sweet onion
34%
Seaweed
Minerals Daily Need Coverage Score
8%
Sweet onion
41%
Seaweed

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 225mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.247g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 4.42g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.