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  6. Gratin vs. Seaweed

Gratin vs. Seaweed — In-Depth Nutrition Comparison

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How are Gratin and Seaweed different?

  • Gratin is richer in Vitamin B6, Phosphorus, Potassium, and Vitamin C, while Seaweed is higher in Folate, Iron, and Magnesium.
  • Seaweed covers your daily need of Folate 42% more than Gratin.

Potatoes, au gratin, home-prepared from recipe using butter and Seaweed, kelp, raw types were used in this article.

Infographic

Gratin vs Seaweed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Gratin
Gratin
4
:
6
Seaweed
Seaweed
Contains more Phosphorus +169%
Contains more Potassium +344.9%
Contains more Copper +23.1%
Contains more Selenium +285.7%
Contains more Calcium +41.2%
Contains more Iron +345.3%
Contains more Magnesium +505%
Contains less Sodium -46.2%
Contains more Zinc +78.3%
Contains more Manganese +24.2%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +169%
Contains more Potassium +344.9%
Contains more Copper +23.1%
Contains more Selenium +285.7%
Contains more Calcium +41.2%
Contains more Iron +345.3%
Contains more Magnesium +505%
Contains less Sodium -46.2%
Contains more Zinc +78.3%
Contains more Manganese +24.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Gratin
Gratin
5
:
5
Seaweed
Seaweed
Contains more Vitamin A +127.6%
Contains more Vitamin C +230%
Contains more Vitamin B1 +28%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B6 +8600%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B5 +65.9%
Contains more Folate +1536.4%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +127.6%
Contains more Vitamin C +230%
Contains more Vitamin B1 +28%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B6 +8600%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B5 +65.9%
Contains more Folate +1536.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
3
:
2
Seaweed
Seaweed
Contains more Protein +201.2%
Contains more Fats +1255.4%
Contains more Carbs +17.8%
Contains more Water +10.2%
Contains more Other +217.8%
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +201.2%
Contains more Fats +1255.4%
Contains more Carbs +17.8%
Contains more Water +10.2%
Contains more Other +217.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
2
:
1
Seaweed
Seaweed
Contains more Monounsaturated Fat +2092.9%
Contains more Polyunsaturated fat +487.2%
Contains less Saturated Fat -94.8%
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains more Monounsaturated Fat +2092.9%
Contains more Polyunsaturated fat +487.2%
Contains less Saturated Fat -94.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gratin Seaweed
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gratin Seaweed Opinion
Net carbs 9.47g 8.27g Gratin
Protein 5.06g 1.68g Gratin
Fats 7.59g 0.56g Gratin
Carbs 11.27g 9.57g Gratin
Calories 132kcal 43kcal Gratin
Sugar 0.6g Gratin
Fiber 1.8g 1.3g Gratin
Calcium 119mg 168mg Seaweed
Iron 0.64mg 2.85mg Seaweed
Magnesium 20mg 121mg Seaweed
Phosphorus 113mg 42mg Gratin
Potassium 396mg 89mg Gratin
Sodium 433mg 233mg Seaweed
Zinc 0.69mg 1.23mg Seaweed
Copper 0.16mg 0.13mg Gratin
Manganese 0.161mg 0.2mg Seaweed
Selenium 2.7µg 0.7µg Gratin
Vitamin A 264IU 116IU Gratin
Vitamin A RAE 64µg 6µg Gratin
Vitamin E 0.87mg Seaweed
Vitamin C 9.9mg 3mg Gratin
Vitamin B1 0.064mg 0.05mg Gratin
Vitamin B2 0.116mg 0.15mg Seaweed
Vitamin B3 0.993mg 0.47mg Gratin
Vitamin B5 0.387mg 0.642mg Seaweed
Vitamin B6 0.174mg 0.002mg Gratin
Folate 11µg 180µg Seaweed
Vitamin K 66µg Seaweed
Tryptophan 0.07mg 0.048mg Gratin
Threonine 0.192mg 0.055mg Gratin
Isoleucine 0.284mg 0.076mg Gratin
Leucine 0.443mg 0.083mg Gratin
Lysine 0.381mg 0.082mg Gratin
Methionine 0.117mg 0.025mg Gratin
Phenylalanine 0.254mg 0.043mg Gratin
Valine 0.325mg 0.072mg Gratin
Histidine 0.151mg 0.024mg Gratin
Cholesterol 23mg 0mg Seaweed
Saturated Fat 4.733g 0.247g Seaweed
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 2.149g 0.098g Gratin
Polyunsaturated fat 0.276g 0.047g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Gratin
36%
Seaweed
Minerals Daily Need Coverage Score
32%
Gratin
41%
Seaweed

Comparison summary

Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 200mg)
Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 4.486g)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.6g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.