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  6. Welsh onion vs. Wakame

Welsh onion vs. Wakame — In-Depth Nutrition Comparison

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Important differences between welsh onion and wakame

  • Welsh onion has more vitamin K and vitamin C; however, wakame has more manganese, folate, copper, magnesium, calcium, iron, and vitamin B2.
  • Welsh onion's daily need coverage for vitamin K is 157% more.
  • Welsh onion has 9 times more vitamin C than wakame. Welsh onion has 27mg of vitamin C, while wakame has 3mg.
  • Welsh onion is lower in sodium.

The food varieties used in the comparison are Onions, welsh, raw and Seaweed, wakame, raw.

Infographic

Welsh onion vs Wakame infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
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%
Contains more PotassiumPotassium +324%
Contains more ZincZinc +36.8%
Contains less SodiumSodium -98.1%
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%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 10% 13% 21% 7.5% 10% 17% 0% 484% 12%
Wakame
Wakame
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin B6Vitamin B6 +3500%
Contains more Vitamin KVitamin K +3549.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Wakame DV% diff.
Vitamin K 193.4µg 5.3µg 157%
Manganese 0.137mg 1.4mg 55%
Folate 16µg 196µg 45%
Sodium 17mg 872mg 37%
Vitamin C 27mg 3mg 27%
Copper 0.07mg 0.284mg 24%
Magnesium 23mg 107mg 20%
Calcium 18mg 150mg 13%
Iron 1.22mg 2.18mg 12%
Vitamin B2 0.09mg 0.23mg 11%
Vitamin B5 0.169mg 0.697mg 11%
Fiber 2.4g 0.5g 8%
Vitamin B3 0.4mg 1.6mg 8%
Potassium 212mg 50mg 5%
Vitamin B6 0.072mg 0.002mg 5%
Phosphorus 49mg 80mg 4%
Vitamin E 0.51mg 1mg 3%
Protein 1.9g 3.03g 2%
Vitamin A 18µg 2%
Choline 5.3mg 13.9mg 2%
Calories 34kcal 45kcal 1%
Carbs 6.5g 9.14g 1%
Zinc 0.52mg 0.38mg 1%
Vitamin B1 0.05mg 0.06mg 1%
Protein per 100 calories 5.6g 6.7g N/A
Calories per 10 g protein 179kcal 149kcal N/A
Weight per 100 calories 294g 222g N/A
Fats 0.4g 0.64g 0%
Net carbs 4.1g 8.64g N/A
Sugar 2.18g 0.65g N/A
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.067g 0.13g 0%
Monounsaturated fat 0.056g 0.058g 0%
Polyunsaturated fat 0.156g 0.218g 0%
Tryptophan 0.021mg 0.035mg 0%
Threonine 0.074mg 0.165mg 0%
Isoleucine 0.081mg 0.087mg 0%
Leucine 0.113mg 0.257mg 0%
Lysine 0.095mg 0.112mg 0%
Methionine 0.021mg 0.063mg 0%
Phenylalanine 0.061mg 0.112mg 0%
Valine 0.084mg 0.209mg 0%
Histidine 0.033mg 0.015mg 0%
Omega-3 (EPA) 0.186g 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
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +13.1%
Contains more ProteinProtein +59.5%
Contains more FatsFats +60%
Contains more CarbsCarbs +40.6%

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
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
Contains less Sat. FatSaturated fat -48.5%
Contains more Poly. FatPolyunsaturated fat +39.7%
~equal in Monounsaturated fat ~0.058g

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.