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  6. Wakame vs. Sweet onion

Wakame vs. Sweet onion — In-Depth Nutrition Comparison

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Summary of differences between Wakame and Sweet onion

  • Wakame has more Manganese, Folate, Copper, Iron, Magnesium, Vitamin B2, Calcium, and Vitamin B5, however, Sweet onion is higher in Vitamin B6.
  • Wakame covers your daily need of Manganese 58% more than Sweet onion.
  • Wakame has 109 times more Sodium than Sweet onion. While Wakame has 872mg of Sodium, Sweet onion has only 8mg.

These are the specific foods used in this comparison Seaweed, wakame, raw and Onions, sweet, raw.

Infographic

Wakame vs Sweet onion 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
8
:
2
Sweet onion
Sweet onion
Contains more Calcium +650%
Contains more Iron +738.5%
Contains more Magnesium +1088.9%
Contains more Phosphorus +196.3%
Contains more Zinc +192.3%
Contains more Copper +407.1%
Contains more Manganese +1742.1%
Contains more Selenium +40%
Contains more Potassium +138%
Contains less Sodium -99.1%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Calcium +650%
Contains more Iron +738.5%
Contains more Magnesium +1088.9%
Contains more Phosphorus +196.3%
Contains more Zinc +192.3%
Contains more Copper +407.1%
Contains more Manganese +1742.1%
Contains more Selenium +40%
Contains more Potassium +138%
Contains less Sodium -99.1%

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
9
:
2
Sweet onion
Sweet onion
Contains more Vitamin A +35900%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +1050%
Contains more Vitamin B3 +1103%
Contains more Vitamin B5 +611.2%
Contains more Folate +752.2%
Contains more Vitamin K +1666.7%
Contains more Vitamin C +60%
Contains more Vitamin B6 +6400%
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%
Sweet onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +35900%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +1050%
Contains more Vitamin B3 +1103%
Contains more Vitamin B5 +611.2%
Contains more Folate +752.2%
Contains more Vitamin K +1666.7%
Contains more Vitamin C +60%
Contains more Vitamin B6 +6400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Sweet onion
Sweet onion
Contains more Protein +278.8%
Contains more Fats +700%
Contains more Carbs +21.1%
Contains more Other +2081.8%
Contains more Water +14.1%
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
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +278.8%
Contains more Fats +700%
Contains more Carbs +21.1%
Contains more Other +2081.8%
Contains more Water +14.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Sweet onion Opinion
Net carbs 8.64g 6.65g Wakame
Protein 3.03g 0.8g Wakame
Fats 0.64g 0.08g Wakame
Carbs 9.14g 7.55g Wakame
Calories 45kcal 32kcal Wakame
Fructose 2.02g Sweet onion
Sugar 0.65g 5.02g Wakame
Fiber 0.5g 0.9g Sweet onion
Calcium 150mg 20mg Wakame
Iron 2.18mg 0.26mg Wakame
Magnesium 107mg 9mg Wakame
Phosphorus 80mg 27mg Wakame
Potassium 50mg 119mg Sweet onion
Sodium 872mg 8mg Sweet onion
Zinc 0.38mg 0.13mg Wakame
Copper 0.284mg 0.056mg Wakame
Manganese 1.4mg 0.076mg Wakame
Selenium 0.7µg 0.5µg Wakame
Vitamin A 360IU 1IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.02mg Wakame
Vitamin C 3mg 4.8mg Sweet onion
Vitamin B1 0.06mg 0.041mg Wakame
Vitamin B2 0.23mg 0.02mg Wakame
Vitamin B3 1.6mg 0.133mg Wakame
Vitamin B5 0.697mg 0.098mg Wakame
Vitamin B6 0.002mg 0.13mg Sweet onion
Folate 196µg 23µg Wakame
Vitamin K 5.3µg 0.3µg Wakame
Tryptophan 0.035mg 0.009mg Wakame
Threonine 0.165mg 0.018mg Wakame
Isoleucine 0.087mg 0.014mg Wakame
Leucine 0.257mg 0.025mg Wakame
Lysine 0.112mg 0.033mg Wakame
Methionine 0.063mg 0.009mg Wakame
Phenylalanine 0.112mg 0.024mg Wakame
Valine 0.209mg 0.02mg Wakame
Histidine 0.015mg 0.011mg Wakame
Saturated Fat 0.13g Sweet onion
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g Wakame
Polyunsaturated fat 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Sweet onion
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
7%
Sweet onion
Minerals Daily Need Coverage Score
65%
Wakame
8%
Sweet onion

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 4.37g)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 864mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.13g)
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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.