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.
Detailed nutritional comparison of onion and spirulina is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Onion (Onions, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Onion src
Image of Spirulina src

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 10:88:2 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Onion Spirulina
Protein 10% 58%
Carbohydrates 88% 24%
Fat 2% 18%
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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Onion Spirulina
beta-carotene 1 UG 342 UG
lutein + zeaxanthin 4 UG ~

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Onion or Spirulina .

Note: The specific food items compared are: Onion (Onions, raw) and Spirulina (Seaweed, spirulina, dried) .

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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.