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  6. Beetroot vs. Seaweed

Beetroot vs. Seaweed — In-Depth Nutrition Comparison

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A recap on differences between Beetroot and Seaweed

  • Beetroot has more Potassium, however, Seaweed is higher in Vitamin K, Iron, Magnesium, Folate, Calcium, Vitamin B5, Vitamin B2, and Zinc.
  • Seaweed covers your daily Vitamin K needs 55% more than Beetroot.
  • Seaweed contains 4 times less Potassium than Beetroot. Beetroot contains 325mg of Potassium, while Seaweed contains 89mg.
  • Beetroot has less Sodium.

Food varieties used in this article are Beets, raw and Seaweed, kelp, raw.

Infographic

Beetroot 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.
Beetroot
Beetroot
3
:
6
Seaweed
Seaweed
Contains more Potassium +265.2%
Contains less Sodium -66.5%
Contains more Manganese +64.5%
Contains more Calcium +950%
Contains more Iron +256.3%
Contains more Magnesium +426.1%
Contains more Zinc +251.4%
Contains more Copper +73.3%
Equal in Phosphorus - 42
Equal in Selenium - 0.7
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Potassium +265.2%
Contains less Sodium -66.5%
Contains more Manganese +64.5%
Contains more Calcium +950%
Contains more Iron +256.3%
Contains more Magnesium +426.1%
Contains more Zinc +251.4%
Contains more Copper +73.3%
Equal in Phosphorus - 42
Equal in Selenium - 0.7

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.
Beetroot
Beetroot
2
:
8
Seaweed
Seaweed
Contains more Vitamin C +63.3%
Contains more Vitamin B6 +3250%
Contains more Vitamin A +251.5%
Contains more Vitamin E +2075%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +40.7%
Contains more Vitamin B5 +314.2%
Contains more Folate +65.1%
Contains more Vitamin K +32900%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
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 C +63.3%
Contains more Vitamin B6 +3250%
Contains more Vitamin A +251.5%
Contains more Vitamin E +2075%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +40.7%
Contains more Vitamin B5 +314.2%
Contains more Folate +65.1%
Contains more Vitamin K +32900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
1
:
4
Seaweed
Seaweed
Contains more Fats +229.4%
Contains more Other +512%
Equal in Protein - 1.68
Equal in Carbs - 9.57
Equal in Water - 81.58
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 Fats +229.4%
Contains more Other +512%
Equal in Protein - 1.68
Equal in Carbs - 9.57
Equal in Water - 81.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -89.1%
Contains more Polyunsaturated fat +27.7%
Contains more Monounsaturated Fat +206.3%
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -89.1%
Contains more Polyunsaturated fat +27.7%
Contains more Monounsaturated Fat +206.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Seaweed Opinion
Net carbs 6.76g 8.27g Seaweed
Protein 1.61g 1.68g Seaweed
Fats 0.17g 0.56g Seaweed
Carbs 9.56g 9.57g Seaweed
Calories 43kcal 43kcal
Sugar 6.76g 0.6g Seaweed
Fiber 2.8g 1.3g Beetroot
Calcium 16mg 168mg Seaweed
Iron 0.8mg 2.85mg Seaweed
Magnesium 23mg 121mg Seaweed
Phosphorus 40mg 42mg Seaweed
Potassium 325mg 89mg Beetroot
Sodium 78mg 233mg Beetroot
Zinc 0.35mg 1.23mg Seaweed
Copper 0.075mg 0.13mg Seaweed
Manganese 0.329mg 0.2mg Beetroot
Selenium 0.7µg 0.7µg
Vitamin A 33IU 116IU Seaweed
Vitamin A RAE 2µg 6µg Seaweed
Vitamin E 0.04mg 0.87mg Seaweed
Vitamin C 4.9mg 3mg Beetroot
Vitamin B1 0.031mg 0.05mg Seaweed
Vitamin B2 0.04mg 0.15mg Seaweed
Vitamin B3 0.334mg 0.47mg Seaweed
Vitamin B5 0.155mg 0.642mg Seaweed
Vitamin B6 0.067mg 0.002mg Beetroot
Folate 109µg 180µg Seaweed
Vitamin K 0.2µg 66µg Seaweed
Tryptophan 0.019mg 0.048mg Seaweed
Threonine 0.047mg 0.055mg Seaweed
Isoleucine 0.048mg 0.076mg Seaweed
Leucine 0.068mg 0.083mg Seaweed
Lysine 0.058mg 0.082mg Seaweed
Methionine 0.018mg 0.025mg Seaweed
Phenylalanine 0.046mg 0.043mg Beetroot
Valine 0.056mg 0.072mg Seaweed
Histidine 0.021mg 0.024mg Seaweed
Saturated Fat 0.027g 0.247g Beetroot
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.032g 0.098g Seaweed
Polyunsaturated fat 0.06g 0.047g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
12%
Beetroot
36%
Seaweed
Minerals Daily Need Coverage Score
19%
Beetroot
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 6.16g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 64)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.5)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 155mg)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.22g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.