Nori vs. Onion
Nutrition comparison of Nori and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nori
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nori and onion:
- For omega-3 fatty acids, nori has more epa than onion.
- Nori has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Nori has signficantly more iron than onion.
- Nori is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
USDA sources for nutritional information: Nori (Seaweed, laver, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and onion contain similar amounts of calories - nori has 35 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, nori is much heavier in protein, much lighter in carbs and similar to onion for fat. Nori has a macronutrient ratio of 67:33:0 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nori | Onion | |
|---|---|---|
| Protein | 67% | 11% |
| Carbohydrates | 33% | 87% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and onion contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Onion has 467% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Nori and onion contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Nori has 428% more protein than onion - nori has 5.8g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both nori and onion are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 427% more Vitamin C than onion - nori has 39mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than onion - nori has 260ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Nori and onion contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Nori and onion contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both nori and onion contain significant amounts of Vitamin B6.
| Nori | Onion | |
|---|---|---|
| Thiamin | 0.098 MG | 0.046 MG |
| Riboflavin | 0.446 MG | 0.027 MG |
| Niacin | 1.47 MG | 0.116 MG |
| Pantothenic acid | 0.521 MG | 0.123 MG |
| Vitamin B6 | 0.159 MG | 0.12 MG |
| Folate | 146 UG | 19 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 204% more calcium than onion - nori has 70mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Nori has signficantly more iron than onion - nori has 1.8mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Nori is an excellent source of potassium and it has 144% more potassium than onion - nori has 356mg of potassium per 100 grams and onion has 146mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, nori has more EPA than onion per 100 grams. Both nori and onion contain small amounts of alpha linoleic acid (ALA).
| Nori | Onion | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.004 G |
| EPA | 0.08 G | ~ |
| Total | 0.081 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both nori and onion contain small amounts of linoleic acid.
| Nori | Onion | |
|---|---|---|
| linoleic acid | 0.004 G | 0.013 G |
| other omega 6 | 0.009 G | ~ |
| Total | 0.013 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Nori g
()
|
Daily Values (%) |
Onion g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does nori or onion contain more calories in 100 grams?Nori and onion contain similar amounts of calories - nori has 35 calories in 100g and onion has 40 calories.
Is nori or onion better for protein?
Nori has 430% more protein than onion - nori has 5.8g of protein per 100 grams and onion has 1.1g of protein.
Does nori or onion have more carbohydrates?
By weight, nori and onion contain similar amounts of carbs - nori has 5.1g of carbs for 100g and onion has 9.3g of carbohydrates.
Does nori or onion contain more calcium?
Nori is a rich source of calcium and it has 200% more calcium than onion - nori has 70mg of calcium in 100 grams and onion has 23mg of calcium.
Does nori or onion contain more potassium?
Nori is a rich source of potassium and it has 140% more potassium than onion - nori has 356mg of potassium in 100 grams and onion has 146mg of potassium.