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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Potassium +324%
Contains less Sodium -98.1%
Contains more Zinc +36.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
6
:
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%
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%
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%

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 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
Starch g g
Fructose g g
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
Vitamin A 360IU 1160IU Welsh onion
Vitamin E 1mg 0.51mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.067g Welsh onion
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

People also compare

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
61
Welsh onion
Mineral Summary Score
58
Wakame
18
Welsh 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
11%
Welsh onion
Carbohydrates
9%
Wakame
7%
Welsh onion
Fats
3%
Wakame
2%
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

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. 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.