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  6. Wakame vs. Onion

Wakame vs. Onion — In-Depth Nutrition Comparison

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Differences between wakame and onions

  • Onions contain less manganese, folate, copper, iron, magnesium, vitamin B2, calcium, vitamin B5, and vitamin B3 than wakame.
  • Wakame's daily need coverage for manganese is 55% higher.
  • Onions contain 218 times less sodium than wakame. Wakame contains 872mg of sodium, while onions contain 4mg.

The food types used in this comparison are Seaweed, wakame, raw and Onions, raw.

Infographic

Wakame vs Onion 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
8
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%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +970%
Contains more CalciumCalcium +552.2%
Contains more IronIron +938.1%
Contains more CopperCopper +628.2%
Contains more ZincZinc +123.5%
Contains more PhosphorusPhosphorus +175.9%
Contains more ManganeseManganese +985.3%
Contains more SeleniumSelenium +40%
Contains more PotassiumPotassium +192%
Contains less SodiumSodium -99.5%

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.
Wakame
Wakame
8
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%
Onion
Onion
2
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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +751.9%
Contains more Vitamin B3Vitamin B3 +1279.3%
Contains more Vitamin B5Vitamin B5 +466.7%
Contains more Vitamin KVitamin K +1225%
Contains more FolateFolate +931.6%
Contains more Vitamin CVitamin C +146.7%
Contains more Vitamin B6Vitamin B6 +5900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Onion DV% diff.
Manganese 1.4mg 0.129mg 55%
Folate 196µg 19µg 44%
Sodium 872mg 4mg 38%
Copper 0.284mg 0.039mg 27%
Iron 2.18mg 0.21mg 25%
Magnesium 107mg 10mg 23%
Vitamin B2 0.23mg 0.027mg 16%
Calcium 150mg 23mg 13%
Vitamin B5 0.697mg 0.123mg 11%
Vitamin B3 1.6mg 0.116mg 9%
Vitamin B6 0.002mg 0.12mg 9%
Phosphorus 80mg 29mg 7%
Vitamin E 1mg 0.02mg 7%
Vitamin C 3mg 7.4mg 5%
Fiber 0.5g 1.7g 5%
Protein 3.03g 1.1g 4%
Vitamin K 5.3µg 0.4µg 4%
Potassium 50mg 146mg 3%
Zinc 0.38mg 0.17mg 2%
Vitamin A 18µg 0µg 2%
Fructose 1.29g 2%
Fats 0.64g 0.1g 1%
Vitamin B1 0.06mg 0.046mg 1%
Choline 13.9mg 6.1mg 1%
Polyunsaturated fat 0.218g 0.017g 1%
Calories 45kcal 40kcal 0%
Protein per 100 calories 6.7g 2.8g N/A
Calories per 10 g protein 149kcal 364kcal N/A
Weight per 100 calories 222g 250g N/A
Net carbs 8.64g 7.64g N/A
Carbs 9.14g 9.34g 0%
Sugar 0.65g 4.24g N/A
Selenium 0.7µg 0.5µg 0%
Saturated fat 0.13g 0.042g 0%
Monounsaturated fat 0.058g 0.013g 0%
Tryptophan 0.035mg 0.014mg 0%
Threonine 0.165mg 0.021mg 0%
Isoleucine 0.087mg 0.014mg 0%
Leucine 0.257mg 0.025mg 0%
Lysine 0.112mg 0.039mg 0%
Methionine 0.063mg 0.002mg 0%
Phenylalanine 0.112mg 0.025mg 0%
Valine 0.209mg 0.021mg 0%
Histidine 0.015mg 0.014mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +175.5%
Contains more FatsFats +540%
Contains more OtherOther +1957.1%
Contains more WaterWater +11.4%
~equal in Carbs ~9.34g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +346.2%
Contains more Poly. FatPolyunsaturated fat +1182.4%
Contains less Sat. FatSaturated fat -67.7%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.