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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
:
4
Onion rings
Onion rings
Contains more Calcium +383.9%
Contains more Iron +74.4%
Contains more Magnesium +529.4%
Contains more Phosphorus +12.7%
Contains more Copper +289%
Contains more Manganese +302.3%
Contains more Potassium +146%
Contains less Sodium -57.6%
Contains more Zinc +10.5%
Contains more Selenium +700%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Contains more Calcium +383.9%
Contains more Iron +74.4%
Contains more Magnesium +529.4%
Contains more Phosphorus +12.7%
Contains more Copper +289%
Contains more Manganese +302.3%
Contains more Potassium +146%
Contains less Sodium -57.6%
Contains more Zinc +10.5%
Contains more Selenium +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
7
:
3
Onion rings
Onion rings
Contains more Vitamin A +∞%
Contains more Vitamin E +117.4%
Contains more Vitamin C +87.5%
Contains more Vitamin B2 +98.3%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +137.1%
Contains more Folate +493.9%
Contains more Vitamin B1 +208.3%
Contains more Vitamin B6 +5750%
Contains more Vitamin K +543.4%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Onion rings
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 6% 47% 27% 26% 18% 27% 25% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin E +117.4%
Contains more Vitamin C +87.5%
Contains more Vitamin B2 +98.3%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +137.1%
Contains more Folate +493.9%
Contains more Vitamin B1 +208.3%
Contains more Vitamin B6 +5750%
Contains more Vitamin K +543.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
:
3
Onion rings
Onion rings
Contains more Water +72.5%
Contains more Other +414.3%
Contains more Protein +36.6%
Contains more Fats +2134.4%
Contains more Carbs +269.7%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Onion rings
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 Water +72.5%
Contains more Other +414.3%
Contains more Protein +36.6%
Contains more Fats +2134.4%
Contains more Carbs +269.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Onion rings
Onion rings
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +5072.4%
Contains more Polyunsaturated fat +3401.4%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +5072.4%
Contains more Polyunsaturated 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
Net carbs 8.64g 31.59g Onion rings
Protein 3.03g 4.14g Onion rings
Fats 0.64g 14.3g Onion rings
Carbs 9.14g 33.79g Onion rings
Calories 45kcal 276kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 0.65g 5.1g Wakame
Fiber 0.5g 2.2g Onion rings
Calcium 150mg 31mg Wakame
Iron 2.18mg 1.25mg Wakame
Magnesium 107mg 17mg Wakame
Phosphorus 80mg 71mg Wakame
Potassium 50mg 123mg Onion rings
Sodium 872mg 370mg Onion rings
Zinc 0.38mg 0.42mg Onion rings
Copper 0.284mg 0.073mg Wakame
Manganese 1.4mg 0.348mg Wakame
Selenium 0.7µg 5.6µg Onion rings
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.46mg Wakame
Vitamin C 3mg 1.6mg Wakame
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
Folate 196µg 33µg Wakame
Vitamin K 5.3µg 34.1µg 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
Trans Fat 0g 0.053g Wakame
Saturated Fat 0.13g 2.137g Wakame
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 3g Onion rings
Polyunsaturated fat 0.218g 7.633g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-3 - ALA 0.789g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Onion rings
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Wakame
22%
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.