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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
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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
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
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
:
6
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 Folate +1125%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
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 Folate +1125%

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
29
Wakame
Mineral Summary Score
18
Welsh onion
58
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 food.
Protein
11%
Welsh onion
18%
Wakame
Carbohydrates
7%
Welsh onion
9%
Wakame
Fats
2%
Welsh onion
3%
Wakame

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 Wakame
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

Which food is preferable for your diet?

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 is lower in Sugar?
Wakame
Wakame is lower in Sugar (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 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.

All nutrients comparison - raw data values

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
Net carbs 4.099999904632568 8.640000343322754 Wakame
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
Sugar 2.18 0.65 Wakame
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
Folate 16 196 Wakame
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
Fructose

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. 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.