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Agar vs. Vegetable — In-Depth Nutrition Comparison

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What are the differences between agar and vegetable?

  • Agar is richer than vegetable in iron, magnesium, manganese, folate, calcium, copper, vitamin B5, zinc, vitamin E, and potassium.
  • Agar's daily need coverage for iron is 257% more.
  • Agar has 35 times more magnesium than vegetable. While agar has 770mg of magnesium, vegetable has only 22mg.

We used Seaweed, agar, dried and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Agar vs Vegetable 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.
Agar
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +3400%
Contains more CalciumCalcium +2400%
Contains more PotassiumPotassium +565.7%
Contains more IronIron +2509.8%
Contains more CopperCopper +634.9%
Contains more ZincZinc +1083.7%
Contains more ManganeseManganese +1034.6%
Contains more SeleniumSelenium +2366.7%
Contains less SodiumSodium -65.7%
~equal in Phosphorus ~51mg

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.
Agar
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 100% 0% 2.5% 51% 3.8% 181% 70% 0% 61% 435% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin EVitamin E +1215.8%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B5Vitamin B5 +1898.7%
Contains more Vitamin B6Vitamin B6 +309.5%
Contains more FolateFolate +2952.6%
Contains more CholineCholine +162.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +610%
Contains more Vitamin B3Vitamin B3 +321.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~23.5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
4
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +117.1%
Contains more FatsFats +100%
Contains more CarbsCarbs +517.9%
Contains more OtherOther +486.6%
Contains more WaterWater +858.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +170%
Contains more Poly. FatPolyunsaturated fat +41.7%
Contains less Sat. FatSaturated fat -49.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Agar Vegetable DV% diff.
Iron 21.4mg 0.82mg 257%
Magnesium 770mg 22mg 178%
Manganese 4.3mg 0.379mg 170%
Folate 580µg 19µg 140%
Calcium 625mg 25mg 60%
Copper 0.61mg 0.083mg 59%
Vitamin B5 3.018mg 0.151mg 57%
Zinc 5.8mg 0.49mg 48%
Vitamin E 5mg 0.38mg 31%
Potassium 1125mg 169mg 28%
Vitamin A 0µg 214µg 24%
Carbs 80.88g 13.09g 23%
Vitamin B6 0.303mg 0.074mg 18%
Selenium 7.4µg 0.3µg 13%
Fiber 7.7g 4.4g 13%
Calories 306kcal 65kcal 12%
Vitamin B2 0.222mg 0.12mg 8%
Choline 63.3mg 24.1mg 7%
Protein 6.21g 2.86g 7%
Vitamin B1 0.01mg 0.071mg 5%
Vitamin C 0mg 3.2mg 4%
Vitamin B3 0.202mg 0.851mg 4%
Sodium 102mg 35mg 3%
Vitamin K 24.4µg 23.5µg 1%
Fats 0.3g 0.15g 0%
Net carbs 73.18g 8.69g N/A
Sugar 2.97g 3.12g N/A
Phosphorus 52mg 51mg 0%
Saturated fat 0.061g 0.031g 0%
Monounsaturated fat 0.027g 0.01g 0%
Polyunsaturated fat 0.102g 0.072g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%
Omega-3 - EPA 0.087g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Agar Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
72%
Agar
20%
Vegetable
Minerals Daily Need Coverage Score
264%
Agar
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 67mg)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 0.03g)
Which food is lower in Sugar?
Agar
Agar is lower in Sugar (difference - 0.15g)
Which food is lower in glycemic index?
Agar
Agar is lower in glycemic index (difference - 66)
Which food is cheaper?
Agar
Agar is cheaper (difference - $0.5)
Which food is richer in minerals?
Agar
Agar is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.