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Welsh onion vs Seaweed - In-Depth Nutrition Comparison

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How are Welsh onion and Seaweed different?

  • Welsh onion is richer in Vitamin K, and Vitamin C, while Seaweed is higher in Folate, Magnesium, Iron, Calcium, Vitamin B5, Copper, and Zinc.
  • Welsh onion covers your daily need of Vitamin K 106% more than Seaweed.
  • Welsh onion contains 9 times more Vitamin C than Seaweed. Welsh onion contains 27mg of Vitamin C, while Seaweed contains 3mg.
  • Welsh onion is lower in Sodium.

Onions, welsh, raw and Seaweed, kelp, raw types were used in this article.

Infographic

Welsh onion vs Seaweed 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 Phosphorus +16.7%
Contains more Potassium +138.2%
Contains less Sodium -92.7%
Contains more Calcium +833.3%
Contains more Iron +133.6%
Contains more Magnesium +426.1%
Contains more Zinc +136.5%
Contains more Copper +85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Contains more Phosphorus +16.7%
Contains more Potassium +138.2%
Contains less Sodium -92.7%
Contains more Calcium +833.3%
Contains more Iron +133.6%
Contains more Magnesium +426.1%
Contains more Zinc +136.5%
Contains more Copper +85.7%

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
:
Contains more Vitamin A +900%
Contains more Vitamin C +800%
Contains more Vitamin B6 +3500%
Contains more Vitamin K +193%
Contains more Vitamin E +70.6%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +279.9%
Contains more Folate +1025%
Equal in Vitamin B1 - 0.05
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +900%
Contains more Vitamin C +800%
Contains more Vitamin B6 +3500%
Contains more Vitamin K +193%
Contains more Vitamin E +70.6%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +279.9%
Contains more Folate +1025%
Equal in Vitamin B1 - 0.05

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.
Welsh onion Seaweed
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 Welsh onion Seaweed Opinion
Net carbs 4.1g 8.27g Seaweed
Protein 1.9g 1.68g Welsh onion
Fats 0.4g 0.56g Seaweed
Carbs 6.5g 9.57g Seaweed
Calories 34kcal 43kcal Seaweed
Starch g g
Fructose g g
Sugar 2.18g 0.6g Seaweed
Fiber 2.4g 1.3g Welsh onion
Calcium 18mg 168mg Seaweed
Iron 1.22mg 2.85mg Seaweed
Magnesium 23mg 121mg Seaweed
Phosphorus 49mg 42mg Welsh onion
Potassium 212mg 89mg Welsh onion
Sodium 17mg 233mg Welsh onion
Zinc 0.52mg 1.23mg Seaweed
Copper 0.07mg 0.13mg Seaweed
Vitamin A 1160IU 116IU Welsh onion
Vitamin E 0.51mg 0.87mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 3mg Welsh onion
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.09mg 0.15mg Seaweed
Vitamin B3 0.4mg 0.47mg Seaweed
Vitamin B5 0.169mg 0.642mg Seaweed
Vitamin B6 0.072mg 0.002mg Welsh onion
Folate 16µg 180µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 66µg Welsh onion
Tryptophan 0.021mg 0.048mg Seaweed
Threonine 0.074mg 0.055mg Welsh onion
Isoleucine 0.081mg 0.076mg Welsh onion
Leucine 0.113mg 0.083mg Welsh onion
Lysine 0.095mg 0.082mg Welsh onion
Methionine 0.021mg 0.025mg Seaweed
Phenylalanine 0.061mg 0.043mg Welsh onion
Valine 0.084mg 0.072mg Welsh onion
Histidine 0.033mg 0.024mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.247g Welsh onion
Monounsaturated Fat 0.056g 0.098g Seaweed
Polyunsaturated fat 0.156g 0.047g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
61
Welsh onion
36
Seaweed
Mineral Summary Score
18
Welsh onion
47
Seaweed

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
11%
Welsh onion
10%
Seaweed
Carbohydrates
7%
Welsh onion
10%
Seaweed
Fats
2%
Welsh onion
3%
Seaweed

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 216mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.18g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.58g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 39)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.2)
Which food is richer in minerals?
Seaweed
Seaweed 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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.