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Welsh onion vs Wakame - In-Depth Nutrition Comparison

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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
:
5
Wakame
Contains more Potassium +324%
Contains more Zinc +36.8%
Contains less Sodium -98.1%
Contains more Iron +78.7%
Contains more Calcium +733.3%
Contains more Magnesium +365.2%
Contains more Copper +305.7%
Contains more Phosphorus +63.3%
Contains more Potassium +324%
Contains more Zinc +36.8%
Contains less Sodium -98.1%
Contains more Iron +78.7%
Contains more Calcium +733.3%
Contains more Magnesium +365.2%
Contains more Copper +305.7%
Contains more Phosphorus +63.3%

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
:
5
Wakame
Contains more Vitamin C +800%
Contains more Vitamin A +222.2%
Contains more Vitamin B6 +3500%
Contains more Vitamin K +3549.1%
Contains more Vitamin E +96.1%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +312.4%
Contains more Vitamin C +800%
Contains more Vitamin A +222.2%
Contains more Vitamin B6 +3500%
Contains more Vitamin K +3549.1%
Contains more Vitamin E +96.1%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +312.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
82
Welsh onion
14
Wakame
Mineral Summary Score
12
Welsh onion
44
Wakame

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 the food
Protein
11%
Welsh onion
18%
Wakame
Carbohydrates
7%
Welsh onion
9%
Wakame
Fats
2%
Welsh onion
3%
Wakame

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Welsh onion Wakame
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 855mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.063g)
Which food contains less Sugars?
Wakame
Wakame contains less Sugars (difference - 1.53g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 39)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame
Wakame 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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Welsh onion Wakame Opinion
Calories 34 45 Wakame
Protein 1.9 3.03 Wakame
Fats 0.4 0.64 Wakame
Vitamin C 27 3 Welsh onion
Carbs 6.5 9.14 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 2.18 Wakame
Calcium 18 150 Wakame
Potassium 212 50 Welsh onion
Magnesium 23 107 Wakame
Sugars 2.18 0.65 Welsh onion
Fiber 2.4 0.5 Welsh onion
Copper 0.07 0.284 Wakame
Zinc 0.52 0.38 Welsh onion
Starch
Phosphorus 49 80 Wakame
Sodium 17 872 Welsh onion
Vitamin A 1160 360 Welsh onion
Vitamin E 0.51 1 Wakame
Vitamin D 0 0
Vitamin B1 0.05 0.06 Wakame
Vitamin B2 0.09 0.23 Wakame
Vitamin B3 0.4 1.6 Wakame
Vitamin B5 0.169 0.697 Wakame
Vitamin B6 0.072 0.002 Welsh onion
Vitamin B12 0 0
Vitamin K 193.4 5.3 Welsh onion
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.067 0.13 Welsh onion
Monounsaturated Fat 0.056 0.058 Wakame
Polyunsaturated fat 0.156 0.218 Wakame
Tryptophan 0.021 0.035 Wakame
Threonine 0.074 0.165 Wakame
Isoleucine 0.081 0.087 Wakame
Leucine 0.113 0.257 Wakame
Lysine 0.095 0.112 Wakame
Methionine 0.021 0.063 Wakame
Phenylalanine 0.061 0.112 Wakame
Valine 0.084 0.209 Wakame
Histidine 0.033 0.015 Welsh onion
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.