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  6. Welsh onion vs. Spirulina

Welsh onion vs. Spirulina — In-Depth Nutrition Comparison

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How are Welsh onion and Spirulina different?

  • Welsh onion is higher in Vitamin K, Vitamin C, Fiber, and Phosphorus, however, Spirulina is richer in Copper, Iron, Vitamin B2, and Vitamin B1.
  • Daily need coverage for Vitamin K from Welsh onion is 159% higher.
  • Welsh onion contains 30 times more Vitamin C than Spirulina. While Welsh onion contains 27mg of Vitamin C, Spirulina contains only 0.9mg.

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

Infographic

Welsh onion vs Spirulina 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
6
:
4
Spirulina
Spirulina
Contains more Calcium +50%
Contains more Magnesium +21.1%
Contains more Phosphorus +345.5%
Contains more Potassium +66.9%
Contains less Sodium -82.7%
Contains more Zinc +160%
Contains more Iron +128.7%
Contains more Copper +752.9%
Contains more Manganese +35.8%
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%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +50%
Contains more Magnesium +21.1%
Contains more Phosphorus +345.5%
Contains more Potassium +66.9%
Contains less Sodium -82.7%
Contains more Zinc +160%
Contains more Iron +128.7%
Contains more Copper +752.9%
Contains more Manganese +35.8%
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
6
:
4
Spirulina
Spirulina
Contains more Vitamin A +1971.4%
Contains more Vitamin C +2900%
Contains more Vitamin B6 +111.8%
Contains more Folate +77.8%
Contains more Vitamin K +7636%
Contains more Vitamin B1 +344%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +199%
Contains more Vitamin B5 +92.3%
Equal in Vitamin E - 0.49
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin A +1971.4%
Contains more Vitamin C +2900%
Contains more Vitamin B6 +111.8%
Contains more Folate +77.8%
Contains more Vitamin K +7636%
Contains more Vitamin B1 +344%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +199%
Contains more Vitamin B5 +92.3%
Equal in Vitamin E - 0.49

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
2
Spirulina
Spirulina
Contains more Carbs +168.6%
Contains more Other +16.7%
Contains more Protein +211.6%
Equal in Fats - 0.39
Equal in Water - 90.67
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
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Carbs +168.6%
Contains more Other +16.7%
Contains more Protein +211.6%
Equal in Fats - 0.39
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
0
Spirulina
Spirulina
Contains less Saturated Fat -50.4%
Contains more Monounsaturated Fat +64.7%
Contains more Polyunsaturated fat +47.2%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -50.4%
Contains more Monounsaturated Fat +64.7%
Contains more Polyunsaturated fat +47.2%

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 Spirulina
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Spirulina Opinion
Net carbs 4.1g 2.02g Welsh onion
Protein 1.9g 5.92g Spirulina
Fats 0.4g 0.39g Welsh onion
Carbs 6.5g 2.42g Welsh onion
Calories 34kcal 26kcal Welsh onion
Sugar 2.18g 0.3g Spirulina
Fiber 2.4g 0.4g Welsh onion
Calcium 18mg 12mg Welsh onion
Iron 1.22mg 2.79mg Spirulina
Magnesium 23mg 19mg Welsh onion
Phosphorus 49mg 11mg Welsh onion
Potassium 212mg 127mg Welsh onion
Sodium 17mg 98mg Welsh onion
Zinc 0.52mg 0.2mg Welsh onion
Copper 0.07mg 0.597mg Spirulina
Manganese 0.137mg 0.186mg Spirulina
Selenium 0.6µg 0.7µg Spirulina
Vitamin A 1160IU 56IU Welsh onion
Vitamin A RAE 3µg Spirulina
Vitamin E 0.51mg 0.49mg Welsh onion
Vitamin C 27mg 0.9mg Welsh onion
Vitamin B1 0.05mg 0.222mg Spirulina
Vitamin B2 0.09mg 0.342mg Spirulina
Vitamin B3 0.4mg 1.196mg Spirulina
Vitamin B5 0.169mg 0.325mg Spirulina
Vitamin B6 0.072mg 0.034mg Welsh onion
Folate 16µg 9µg Welsh onion
Vitamin K 193.4µg 2.5µg Welsh onion
Tryptophan 0.021mg 0.096mg Spirulina
Threonine 0.074mg 0.306mg Spirulina
Isoleucine 0.081mg 0.331mg Spirulina
Leucine 0.113mg 0.509mg Spirulina
Lysine 0.095mg 0.312mg Spirulina
Methionine 0.021mg 0.118mg Spirulina
Phenylalanine 0.061mg 0.286mg Spirulina
Valine 0.084mg 0.362mg Spirulina
Histidine 0.033mg 0.112mg Spirulina
Saturated Fat 0.067g 0.135g Welsh onion
Monounsaturated Fat 0.056g 0.034g Welsh onion
Polyunsaturated fat 0.156g 0.106g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Spirulina
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
18%
Spirulina
Minerals Daily Need Coverage Score
17%
Welsh onion
38%
Spirulina

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 81mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.068g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 39)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.