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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, and iron; however, welsh onion has more vitamin K, vitamin C, and vitamin A.
  • 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
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +365.2%
Contains more CalciumCalcium +733.3%
Contains more IronIron +78.7%
Contains more CopperCopper +305.7%
Contains more PhosphorusPhosphorus +63.3%
Contains more ManganeseManganese +921.9%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +324%
Contains more ZincZinc +36.8%
Contains less SodiumSodium -98.1%

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
7
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +96.1%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +312.4%
Contains more FolateFolate +1125%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin B6Vitamin B6 +3500%
Contains more Vitamin KVitamin K +3549.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Welsh onion DV% diff.
Vitamin K 5.3µg 193.4µg 157%
Manganese 1.4mg 0.137mg 55%
Folate 196µg 16µg 45%
Sodium 872mg 17mg 37%
Vitamin C 3mg 27mg 27%
Copper 0.284mg 0.07mg 24%
Magnesium 107mg 23mg 20%
Calcium 150mg 18mg 13%
Iron 2.18mg 1.22mg 12%
Vitamin B2 0.23mg 0.09mg 11%
Vitamin B5 0.697mg 0.169mg 11%
Fiber 0.5g 2.4g 8%
Vitamin B3 1.6mg 0.4mg 8%
Potassium 50mg 212mg 5%
Vitamin B6 0.002mg 0.072mg 5%
Phosphorus 80mg 49mg 4%
Vitamin E 1mg 0.51mg 3%
Protein 3.03g 1.9g 2%
Vitamin A 18µg 2%
Choline 13.9mg 5.3mg 2%
Calories 45kcal 34kcal 1%
Carbs 9.14g 6.5g 1%
Zinc 0.38mg 0.52mg 1%
Vitamin B1 0.06mg 0.05mg 1%
Fats 0.64g 0.4g 0%
Net carbs 8.64g 4.1g N/A
Sugar 0.65g 2.18g N/A
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.13g 0.067g 0%
Monounsaturated fat 0.058g 0.056g 0%
Polyunsaturated fat 0.218g 0.156g 0%
Tryptophan 0.035mg 0.021mg 0%
Threonine 0.165mg 0.074mg 0%
Isoleucine 0.087mg 0.081mg 0%
Leucine 0.257mg 0.113mg 0%
Lysine 0.112mg 0.095mg 0%
Methionine 0.063mg 0.021mg 0%
Phenylalanine 0.112mg 0.061mg 0%
Valine 0.209mg 0.084mg 0%
Histidine 0.015mg 0.033mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
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 ProteinProtein +59.5%
Contains more FatsFats +60%
Contains more CarbsCarbs +40.6%
Contains more OtherOther +928.6%
Contains more WaterWater +13.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Poly. FatPolyunsaturated fat +39.7%
Contains less Sat. FatSaturated fat -48.5%
~equal in Monounsaturated fat ~0.056g

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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.