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  6. Welsh onion vs. Seaweed

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Welsh onion
Welsh onion
3
:
7
Seaweed
Seaweed
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%
Contains more Manganese +46%
Contains more Selenium +16.7%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
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%
Contains more Manganese +46%
Contains more Selenium +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.
Welsh onion
Welsh onion
4
:
5
Seaweed
Seaweed
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
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%
Seaweed
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
3
Seaweed
Seaweed
Contains more Protein +13.1%
Contains more Water +10.9%
Contains more Fats +40%
Contains more Carbs +47.2%
Contains more Other +844.3%
Equal in Water - 81.58
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
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +13.1%
Contains more Water +10.9%
Contains more Fats +40%
Contains more Carbs +47.2%
Contains more Other +844.3%
Equal in Water - 81.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -72.9%
Contains more Polyunsaturated fat +231.9%
Contains more Monounsaturated Fat +75%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -72.9%
Contains more Polyunsaturated fat +231.9%
Contains more Monounsaturated Fat +75%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.137mg 0.2mg Seaweed
Selenium 0.6µg 0.7µg Seaweed
Vitamin A 1160IU 116IU Welsh onion
Vitamin A RAE 6µg Seaweed
Vitamin E 0.51mg 0.87mg Seaweed
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 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
Saturated Fat 0.067g 0.247g Welsh onion
Omega-3 - EPA 0.004g Seaweed
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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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
61%
Welsh onion
36%
Seaweed
Minerals Daily Need Coverage Score
17%
Welsh onion
41%
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

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. 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.