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Wakame vs Onion - In-Depth Nutrition Comparison

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Differences between Wakame and Onion

  • Onion contains less Manganese, Folate, Copper, Iron, Magnesium, Vitamin B2, Calcium, Vitamin B5, and Vitamin B3 than Wakame.
  • Wakame's daily need coverage for Manganese is 55% higher.
  • Onion contains 218 times less Sodium than Wakame. Wakame contains 872mg of Sodium, while Onion contains 4mg.

The food types used in this comparison are Seaweed, wakame, raw and Onions, raw.

Infographic

Wakame vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
6
:
2
Onion
Contains more Iron +938.1%
Contains more Calcium +552.2%
Contains more Magnesium +970%
Contains more Copper +628.2%
Contains more Zinc +123.5%
Contains more Phosphorus +175.9%
Contains more Potassium +192%
Contains less Sodium -99.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +938.1%
Contains more Calcium +552.2%
Contains more Magnesium +970%
Contains more Copper +628.2%
Contains more Zinc +123.5%
Contains more Phosphorus +175.9%
Contains more Potassium +192%
Contains less Sodium -99.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
8
:
2
Onion
Contains more Vitamin A +17900%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +751.9%
Contains more Vitamin B3 +1279.3%
Contains more Vitamin B5 +466.7%
Contains more Vitamin K +1225%
Contains more Folate +931.6%
Contains more Vitamin C +146.7%
Contains more Vitamin B6 +5900%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Contains more Vitamin A +17900%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +751.9%
Contains more Vitamin B3 +1279.3%
Contains more Vitamin B5 +466.7%
Contains more Vitamin K +1225%
Contains more Folate +931.6%
Contains more Vitamin C +146.7%
Contains more Vitamin B6 +5900%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
8
Onion
Mineral Summary Score
58
Wakame
8
Onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
7%
Onion
Carbohydrates
9%
Wakame
9%
Onion
Fats
3%
Wakame
0%
Onion

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.59g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 15)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.088g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Wakame Onion Opinion
Calories 45 40 Wakame
Protein 3.03 1.1 Wakame
Fats 0.64 0.1 Wakame
Vitamin C 3 7.4 Onion
Net carbs 8.640000343322754 7.639999866485596 Wakame
Carbs 9.14 9.34 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.21 Wakame
Calcium 150 23 Wakame
Potassium 50 146 Onion
Magnesium 107 10 Wakame
Sugar 0.65 4.24 Wakame
Fiber 0.5 1.7 Onion
Copper 0.284 0.039 Wakame
Zinc 0.38 0.17 Wakame
Starch 0 Onion
Phosphorus 80 29 Wakame
Sodium 872 4 Onion
Vitamin A 360 2 Wakame
Vitamin E 1 0.02 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.046 Wakame
Vitamin B2 0.23 0.027 Wakame
Vitamin B3 1.6 0.116 Wakame
Vitamin B5 0.697 0.123 Wakame
Vitamin B6 0.002 0.12 Onion
Vitamin B12 0 0
Vitamin K 5.3 0.4 Wakame
Folate 196 19 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.042 Onion
Monounsaturated Fat 0.058 0.013 Wakame
Polyunsaturated fat 0.218 0.017 Wakame
Tryptophan 0.035 0.014 Wakame
Threonine 0.165 0.021 Wakame
Isoleucine 0.087 0.014 Wakame
Leucine 0.257 0.025 Wakame
Lysine 0.112 0.039 Wakame
Methionine 0.063 0.002 Wakame
Phenylalanine 0.112 0.025 Wakame
Valine 0.209 0.021 Wakame
Histidine 0.015 0.014 Wakame
Fructose 1.29 Onion

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.