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  6. Wakame vs. Welsh onion

Wakame vs. Welsh onion — In-Depth Nutrition Comparison

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Important differences between Wakame and Welsh onion

  • Wakame has more Manganese, Folate, Copper, Magnesium, Calcium, Iron, and Vitamin B2, however, Welsh onion has more Vitamin K, and Vitamin C.
  • Welsh onion's daily need coverage for Vitamin K is 157% more.
  • Wakame has 51 times more Sodium than Welsh onion. Wakame has 872mg of Sodium, while Welsh onion has 17mg.

The food varieties used in the comparison are Seaweed, wakame, raw and Onions, welsh, raw.

Infographic

Wakame vs Welsh 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
7
:
3
Welsh onion
Welsh onion
Contains more Calcium +733.3%
Contains more Iron +78.7%
Contains more Magnesium +365.2%
Contains more Phosphorus +63.3%
Contains more Copper +305.7%
Contains more Manganese +921.9%
Contains more Selenium +16.7%
Contains more Potassium +324%
Contains less Sodium -98.1%
Contains more Zinc +36.8%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +733.3%
Contains more Iron +78.7%
Contains more Magnesium +365.2%
Contains more Phosphorus +63.3%
Contains more Copper +305.7%
Contains more Manganese +921.9%
Contains more Selenium +16.7%
Contains more Potassium +324%
Contains less Sodium -98.1%
Contains more Zinc +36.8%

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
6
:
4
Welsh onion
Welsh onion
Contains more Vitamin E +96.1%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +312.4%
Contains more Folate +1125%
Contains more Vitamin A +222.2%
Contains more Vitamin C +800%
Contains more Vitamin B6 +3500%
Contains more Vitamin K +3549.1%
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin E +96.1%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +312.4%
Contains more Folate +1125%
Contains more Vitamin A +222.2%
Contains more Vitamin C +800%
Contains more Vitamin B6 +3500%
Contains more Vitamin K +3549.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Welsh onion
Welsh onion
Contains more Protein +59.5%
Contains more Fats +60%
Contains more Carbs +40.6%
Contains more Other +928.6%
Contains more Water +13.1%
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
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +59.5%
Contains more Fats +60%
Contains more Carbs +40.6%
Contains more Other +928.6%
Contains more Water +13.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Welsh onion
Welsh onion
Contains more Polyunsaturated fat +39.7%
Contains less Saturated Fat -48.5%
Equal in Monounsaturated Fat - 0.056
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Polyunsaturated fat +39.7%
Contains less Saturated Fat -48.5%
Equal in Monounsaturated Fat - 0.056

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Welsh onion Opinion
Net carbs 8.64g 4.1g Wakame
Protein 3.03g 1.9g Wakame
Fats 0.64g 0.4g Wakame
Carbs 9.14g 6.5g Wakame
Calories 45kcal 34kcal Wakame
Sugar 0.65g 2.18g Wakame
Fiber 0.5g 2.4g Welsh onion
Calcium 150mg 18mg Wakame
Iron 2.18mg 1.22mg Wakame
Magnesium 107mg 23mg Wakame
Phosphorus 80mg 49mg Wakame
Potassium 50mg 212mg Welsh onion
Sodium 872mg 17mg Welsh onion
Zinc 0.38mg 0.52mg Welsh onion
Copper 0.284mg 0.07mg Wakame
Manganese 1.4mg 0.137mg Wakame
Selenium 0.7µg 0.6µg Wakame
Vitamin A 360IU 1160IU Welsh onion
Vitamin A RAE 18µg Wakame
Vitamin E 1mg 0.51mg Wakame
Vitamin C 3mg 27mg Welsh onion
Vitamin B1 0.06mg 0.05mg Wakame
Vitamin B2 0.23mg 0.09mg Wakame
Vitamin B3 1.6mg 0.4mg Wakame
Vitamin B5 0.697mg 0.169mg Wakame
Vitamin B6 0.002mg 0.072mg Welsh onion
Folate 196µg 16µg Wakame
Vitamin K 5.3µg 193.4µg Welsh onion
Tryptophan 0.035mg 0.021mg Wakame
Threonine 0.165mg 0.074mg Wakame
Isoleucine 0.087mg 0.081mg Wakame
Leucine 0.257mg 0.113mg Wakame
Lysine 0.112mg 0.095mg Wakame
Methionine 0.063mg 0.021mg Wakame
Phenylalanine 0.112mg 0.061mg Wakame
Valine 0.209mg 0.084mg Wakame
Histidine 0.015mg 0.033mg Welsh onion
Saturated Fat 0.13g 0.067g Welsh onion
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g 0.056g Wakame
Polyunsaturated fat 0.218g 0.156g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
61%
Welsh onion
Minerals Daily Need Coverage Score
65%
Wakame
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 855mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.063g)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.53g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 39)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.