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  6. Wakame vs. Onion rings

Wakame vs. Onion rings — In-Depth Nutrition Comparison

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A recap on differences between Wakame and Onion rings

  • Wakame is higher in Manganese, Folate, Copper, Magnesium, Calcium, and Iron, yet Onion rings is higher in Vitamin K, and Vitamin B1.
  • Wakame covers your daily Manganese needs 46% more than Onion rings.
  • Wakame contains 6 times more Magnesium than Onion rings. While Wakame contains 107mg of Magnesium, Onion rings contains only 17mg.
  • The amount of Sodium in Onion rings is lower.

Food varieties used in this article are Seaweed, wakame, raw and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Wakame vs Onion rings 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.
Wakame
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.3% 11% 47% 24% 11% 30% 48% 45% 31%
Contains more MagnesiumMagnesium +529.4%
Contains more CalciumCalcium +383.9%
Contains more IronIron +74.4%
Contains more CopperCopper +289%
Contains more PhosphorusPhosphorus +12.7%
Contains more ManganeseManganese +302.3%
Contains more PotassiumPotassium +146%
Contains more ZincZinc +10.5%
Contains less SodiumSodium -57.6%
Contains more SeleniumSelenium +700%

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.
Wakame
Wakame
8
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% 22% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
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 5.3% 0% 9.2% 0% 46% 27% 25% 18% 27% 0% 85% 25% 5.8%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B2Vitamin B2 +98.3%
Contains more Vitamin B3Vitamin B3 +18.6%
Contains more Vitamin B5Vitamin B5 +137.1%
Contains more FolateFolate +493.9%
Contains more CholineCholine +29.9%
Contains more Vitamin B1Vitamin B1 +208.3%
Contains more Vitamin B6Vitamin B6 +5750%
Contains more Vitamin KVitamin K +543.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more WaterWater +72.5%
Contains more OtherOther +414.3%
Contains more ProteinProtein +36.6%
Contains more FatsFats +2134.4%
Contains more CarbsCarbs +269.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
32% 14% 54%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
17% 23% 60%
Saturated Fat: Sat. Fat 2.137 g
Monounsaturated Fat: Mono. Fat 3 g
Polyunsaturated fat: Poly. Fat 7.633 g
Contains less Sat. FatSaturated Fat -93.9%
Contains more Mono. FatMonounsaturated Fat +5072.4%
Contains more Poly. FatPolyunsaturated fat +3401.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Onion rings Opinion
Calories 45kcal 276kcal Onion rings
Protein 3.03g 4.14g Onion rings
Fats 0.64g 14.3g Onion rings
Vitamin C 3mg 1.6mg Wakame
Net carbs 8.64g 31.59g Onion rings
Carbs 9.14g 33.79g Onion rings
Magnesium 107mg 17mg Wakame
Calcium 150mg 31mg Wakame
Potassium 50mg 123mg Onion rings
Iron 2.18mg 1.25mg Wakame
Sugar 0.65g 5.1g Wakame
Fiber 0.5g 2.2g Onion rings
Copper 0.284mg 0.073mg Wakame
Zinc 0.38mg 0.42mg Onion rings
Starch 25.58g Onion rings
Phosphorus 80mg 71mg Wakame
Sodium 872mg 370mg Onion rings
Vitamin A 360IU 0IU Wakame
Vitamin A 18µg 0µg Wakame
Vitamin E 1mg 0.46mg Wakame
Manganese 1.4mg 0.348mg Wakame
Selenium 0.7µg 5.6µg Onion rings
Vitamin B1 0.06mg 0.185mg Onion rings
Vitamin B2 0.23mg 0.116mg Wakame
Vitamin B3 1.6mg 1.349mg Wakame
Vitamin B5 0.697mg 0.294mg Wakame
Vitamin B6 0.002mg 0.117mg Onion rings
Vitamin K 5.3µg 34.1µg Onion rings
Folate 196µg 33µg Wakame
Trans Fat 0g 0.053g Wakame
Choline 13.9mg 10.7mg Wakame
Saturated Fat 0.13g 2.137g Wakame
Monounsaturated Fat 0.058g 3g Onion rings
Polyunsaturated fat 0.218g 7.633g Onion rings
Tryptophan 0.035mg 0.07mg Onion rings
Threonine 0.165mg 0.15mg Wakame
Isoleucine 0.087mg 0.214mg Onion rings
Leucine 0.257mg 0.35mg Onion rings
Lysine 0.112mg 0.151mg Onion rings
Methionine 0.063mg 0.081mg Onion rings
Phenylalanine 0.112mg 0.243mg Onion rings
Valine 0.209mg 0.216mg Onion rings
Histidine 0.015mg 0.109mg Onion rings
Fructose 1.26g Onion rings
Omega-3 - EPA 0.186g 0g Wakame
Omega-3 - ALA 0.789g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Onion rings
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
28%
Wakame
21%
Onion rings
Minerals Daily Need Coverage Score
65%
Wakame
27%
Onion rings

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 4.45g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 2.007g)
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 rings
Onion rings contains less Sodium (difference - 502mg)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.