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  6. Welsh onion vs. Nori

Welsh onion vs. Nori — In-Depth Nutrition Comparison

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How are welsh onion and nori different?

  • Welsh onion is higher in vitamin K and fiber; however, nori is richer in vitamin A, manganese, folate, vitamin B2, copper, vitamin C, iron, and vitamin B5.
  • Daily need coverage for vitamin K for welsh onion is 158% higher.
  • Welsh onion contains 8 times more fiber than nori. While welsh onion contains 2.4g of fiber, nori contains only 0.3g.

Onions, welsh, raw and Seaweed, laver, raw are the varieties used in this article.

Infographic

Welsh onion vs Nori 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.
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%
Nori
Nori
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +1050%
Contains less SodiumSodium -64.6%
Contains more CalciumCalcium +288.9%
Contains more PotassiumPotassium +67.9%
Contains more IronIron +47.5%
Contains more CopperCopper +277.1%
Contains more ZincZinc +101.9%
Contains more PhosphorusPhosphorus +18.4%
Contains more ManganeseManganese +621.2%
Contains more SeleniumSelenium +16.7%

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.
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 Choline Choline 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Nori
Nori
10
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 Choline Choline 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin KVitamin K +4735%
Contains more Vitamin CVitamin C +44.4%
Contains more Vitamin EVitamin E +96.1%
Contains more Vitamin B1Vitamin B1 +96%
Contains more Vitamin B2Vitamin B2 +395.6%
Contains more Vitamin B3Vitamin B3 +267.5%
Contains more Vitamin B5Vitamin B5 +208.3%
Contains more Vitamin B6Vitamin B6 +120.8%
Contains more FolateFolate +812.5%
Contains more CholineCholine +96.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Nori DV% diff.
Vitamin K 193.4µg 4µg 158%
Manganese 0.137mg 0.988mg 37%
Folate 16µg 146µg 33%
Vitamin A 260µg 29%
Vitamin B2 0.09mg 0.446mg 27%
Copper 0.07mg 0.264mg 22%
Vitamin C 27mg 39mg 13%
Protein 1.9g 5.81g 8%
Fiber 2.4g 0.3g 8%
Iron 1.22mg 1.8mg 7%
Vitamin B6 0.072mg 0.159mg 7%
Vitamin B3 0.4mg 1.47mg 7%
Vitamin B5 0.169mg 0.521mg 7%
Zinc 0.52mg 1.05mg 5%
Calcium 18mg 70mg 5%
Magnesium 23mg 2mg 5%
Potassium 212mg 356mg 4%
Vitamin B1 0.05mg 0.098mg 4%
Vitamin E 0.51mg 1mg 3%
Phosphorus 49mg 58mg 1%
Sodium 17mg 48mg 1%
Choline 5.3mg 10.4mg 1%
Calories 34kcal 35kcal 0%
Fats 0.4g 0.28g 0%
Carbs 6.5g 5.11g 0%
Net carbs 4.1g 4.81g N/A
Sugar 2.18g 0.49g N/A
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.067g 0.061g 0%
Monounsaturated fat 0.056g 0.025g 0%
Polyunsaturated fat 0.156g 0.11g 0%
Tryptophan 0.021mg 0.043mg 0%
Threonine 0.074mg 0.232mg 0%
Isoleucine 0.081mg 0.259mg 0%
Leucine 0.113mg 0.501mg 0%
Lysine 0.095mg 0.222mg 0%
Methionine 0.021mg 0.145mg 0%
Phenylalanine 0.061mg 0.273mg 0%
Valine 0.084mg 0.402mg 0%
Histidine 0.033mg 0.14mg 0%
Omega-3 - EPA 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Nori
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more FatsFats +42.9%
Contains more CarbsCarbs +27.2%
Contains more ProteinProtein +205.8%
Contains more OtherOther +438.6%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +124%
Contains more Poly. FatPolyunsaturated fat +41.8%
~equal in Saturated fat ~0.061g

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.