Onions, welsh, raw vs Seeds, sunflower seed kernels, toasted, with salt added
Nutrition comparison per 100 g.
Onions, welsh, raw
34 kcal
Seeds, sunflower seed kernels, toasted, with salt added
619 kcal
Calories
34 kcal
619 kcal
Protein
1.9 g
17.2 g
Carbs
6.5 g
20.6 g
Fiber
2.4 g
11.5 g
Sugars
2.2 g
~
Fat
0.4 g
56.8 g
Sodium
17 mg
613 mg
Key takeaways
- Onions, welsh, raw has 95% fewer calories (34 kcal vs 619 kcal).
- Seeds, sunflower seed kernels, toasted, with salt added has more protein (17.2 g vs 1.9 g).
- Onions, welsh, raw has more carbs (6.5 g vs 20.6 g).
- Seeds, sunflower seed kernels, toasted, with salt added has more fiber (11.5 g vs 2.4 g).
- Onions, welsh, raw has more fat (0.4 g vs 56.8 g).
| Macronutrients | Onions, welsh, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Calories | 34 kcal | 619 kcal |
| Protein | 1.9 g | 17.2 g |
| Total Fat | 0.4 g | 56.8 g |
| Total Carbohydrate | 6.5 g | 20.6 g |
| Dietary Fiber | 2.4 g | 11.5 g |
| Total Sugars | 2.2 g | ~ |
| Water | 90.5 g | 1.0 g |
| Carbohydrates | Onions, welsh, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Total Carbohydrate | 6.5 g | 20.6 g |
| Dietary Fiber | 2.4 g | 11.5 g |
| Total Sugars | 2.2 g | ~ |
| Fats & Fatty Acids | Onions, welsh, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Total Fat | 0.4 g | 56.8 g |
| Saturated Fat | 0.1 g | 6.0 g |
| Monounsaturated Fat | 0.1 g | 10.8 g |
| Polyunsaturated Fat | 0.2 g | 37.5 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 8.0 mg | 79.0 mg |
| Omega-6 Fatty Acids | 148.0 mg | 37,390.0 mg |
| Protein & Amino Acids | Onions, welsh, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Protein | 1.9 g | 17.2 g |
| Histidine | 33.0 mg | 477.0 mg |
| Isoleucine | 81.0 mg | 861.0 mg |
| Leucine | 113.0 mg | 1,254.0 mg |
| Lysine | 95.0 mg | 708.0 mg |
| Methionine | 21.0 mg | 374.0 mg |
| Phenylalanine | 61.0 mg | 883.0 mg |
| Threonine | 74.0 mg | 702.0 mg |
| Tryptophan | 21.0 mg | 263.0 mg |
| Valine | 84.0 mg | 994.0 mg |
| Alanine | 86.0 mg | 844.0 mg |
| Arginine | 137.0 mg | 1,816.0 mg |
| Aspartic Acid | 176.0 mg | 1,848.0 mg |
| Cystine | ~ | 341.0 mg |
| Glutamic Acid | 393.0 mg | 4,216.0 mg |
| Glycine | 94.0 mg | 1,104.0 mg |
| Proline | 126.0 mg | 893.0 mg |
| Serine | 86.0 mg | 812.0 mg |
| Tyrosine | 55.0 mg | 503.0 mg |
| Vitamins | Onions, welsh, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | 27.0 mg | 1.4 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.5 mg | ~ |
| Vitamin K | 193.4 mcg | ~ |
| Thiamin (B1) | 0.1 mg | 0.3 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.4 mg | 4.2 mg |
| Vitamin B6 | 0.1 mg | 0.8 mg |
| Folate (B9) | 16.0 mcg | 238.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 7.1 mg |
| Choline | 5.3 mg | ~ |
| Minerals | Onions, welsh, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Calcium | 18.0 mg | 57.0 mg |
| Iron | 1.2 mg | 6.8 mg |
| Magnesium | 23.0 mg | 129.0 mg |
| Phosphorus | 49.0 mg | 1,158.0 mg |
| Potassium | 212.0 mg | 491.0 mg |
| Sodium | 17.0 mg | 613.0 mg |
| Zinc | 0.5 mg | 5.3 mg |
| Copper | 0.1 mg | 1.8 mg |
| Manganese | 0.1 mg | 2.1 mg |
| Selenium | 0.6 mcg | 62.2 mcg |
| Sterols | Onions, welsh, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Onions, welsh, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.7 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Onions, welsh, raw or Seeds, sunflower seed kernels, toasted, with salt added?
Onions, welsh, raw has fewer calories: 34 kcal for Onions, welsh, raw vs 619 kcal for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Which has more protein, Onions, welsh, raw or Seeds, sunflower seed kernels, toasted, with salt added?
Seeds, sunflower seed kernels, toasted, with salt added has more protein: 1.9 g for Onions, welsh, raw vs 17.2 g for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Which has more fiber, Onions, welsh, raw or Seeds, sunflower seed kernels, toasted, with salt added?
Seeds, sunflower seed kernels, toasted, with salt added has more fiber: 2.4 g for Onions, welsh, raw vs 11.5 g for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Is Onions, welsh, raw or Seeds, sunflower seed kernels, toasted, with salt added healthier?
Onions, welsh, raw is lower in calories, and Seeds, sunflower seed kernels, toasted, with salt added is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.