Onion vs. Spirulina
Nutrition comparison of Onion and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
onion
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in onion and spirulina:
- Onion has 61% less carbohydrates than spirulina.
- Onion has 62.1 times less saturated fat than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin E than onion.
- Spirulina is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Onion (Onions, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and onion has 86% less calories than spirulina - onion has 40 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, onion is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Onion has a macronutrient ratio of 11:87:3 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Onion | Spirulina | |
|---|---|---|
| Protein | 11% | 59% |
| Carbohydrates | 87% | 25% |
| Fat | 3% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 61% less carbohydrates than spirulina - onion has 9.3g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 112% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Onion and spirulina contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 51 times more protein than onion - onion has 1.1g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Onion has 62.1 times less saturated fat than spirulina - onion has 0.04g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has 36% more Vitamin C than onion - onion has 7.4mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than onion - spirulina has 29ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than onion - onion has 0.02mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 62 times more Vitamin K than onion - onion has 0.4ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Onion | Spirulina | |
|---|---|---|
| Thiamin | 0.046 MG | 2.38 MG |
| Riboflavin | 0.027 MG | 3.67 MG |
| Niacin | 0.116 MG | 12.82 MG |
| Pantothenic acid | 0.123 MG | 3.48 MG |
| Vitamin B6 | 0.12 MG | 0.364 MG |
| Folate | 19 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 422% more calcium than onion - onion has 23mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 134 times more iron than onion - onion has 0.21mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 834% more potassium than onion - onion has 146mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than onion per 100 grams.
| Onion | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.004 G | 0.823 G |
| Total | 0.004 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than onion per 100 grams.
| Onion | Spirulina | |
|---|---|---|
| linoleic acid | 0.013 G | 1.254 G |
| Total | 0.013 G | 1.254 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.
Onion g
()
|
Daily Values (%) |
Spirulina 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 onion or spirulina contain more calories in 100 grams?Spirulina is high in calories and onion has 90% less calories than spirulina - onion has 40 calories in 100g and spirulina has 290 calories.
Is onion or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 51 times more protein than onion - onion has 1.1g of protein per 100 grams and spirulina has 57.5g of protein.
Does onion or spirulina have more carbohydrates?
By weight, onion has 60% fewer carbohydrates than spirulina - onion has 9.3g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does onion or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 420% more calcium than onion - onion has 23mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does onion or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 134 times more iron than onion - onion has 0.21mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does onion or spirulina contain more potassium?
Spirulina is a rich source of potassium and it has 830% more potassium than onion - onion has 146mg of potassium in 100 grams and spirulina has 1363mg of potassium.