USDA-derived comparison
Nori (Seaweed) vs Onion
Nori (Seaweed) leads for Vitamin C, Folate and Vitamin A per 100g, while Onion holds its own elsewhere.
Who each is for: Choose nori (Seaweed) for vitamin C and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Nori (Seaweed)
Typical serving: a 10g portion (10g)
19/100
Onion
Typical serving: 1 medium (110g)
4/100
No clear per-100g leads, which is a result in itself.
Full Onion pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Nori (Seaweed) | Onion |
|---|---|---|
| Calories | 35 kcal | 40 kcal |
| Protein | 6 g | 1 g |
| Carbs | 5 g | 9 g |
| Fat | 0 g | 0 g |
| Fiber | 0 g | 2 g |
| Sat fat | 0 g | 0 g |
| Sodium | 48 mg | 4 mg |
| Potassium | 356 mg | 146 mg |
| Calcium | 70 mg | 23 mg |
| Iron | 1.8 mg | 0.2 mg |
| Magnesium | 2 mg | 10 mg |
| Zinc | 1.1 mg | 0.2 mg |
| Vitamin C | 39 mg | 7 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 146 µg | 19 µg |
Servings differ: a 10g portion of nori (seaweed) is about 10g, 1 medium of onion about 110g. Scale accordingly before deciding anything on the 100g basis alone.
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