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  6. Beetroot vs. Seaweed

Beetroot vs. Seaweed — In-Depth Nutrition Comparison

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A recap on the 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +265.2%
Contains less SodiumSodium -66.5%
Contains more ManganeseManganese +64.5%
Contains more MagnesiumMagnesium +426.1%
Contains more CalciumCalcium +950%
Contains more IronIron +256.3%
Contains more CopperCopper +73.3%
Contains more ZincZinc +251.4%
~equal in Phosphorus ~42mg
~equal in Selenium ~0.7µg

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.
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +63.3%
Contains more Vitamin B6Vitamin B6 +3250%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +2075%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +40.7%
Contains more Vitamin B5Vitamin B5 +314.2%
Contains more Vitamin KVitamin K +32900%
Contains more FolateFolate +65.1%
Contains more CholineCholine +113.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Seaweed DV% diff.
Vitamin K 0.2µg 66µg 55%
Iron 0.8mg 2.85mg 26%
Magnesium 23mg 121mg 23%
Folate 109µg 180µg 18%
Calcium 16mg 168mg 15%
Vitamin B5 0.155mg 0.642mg 10%
Vitamin B2 0.04mg 0.15mg 8%
Zinc 0.35mg 1.23mg 8%
Sodium 78mg 233mg 7%
Potassium 325mg 89mg 7%
Manganese 0.329mg 0.2mg 6%
Vitamin E 0.04mg 0.87mg 6%
Fiber 2.8g 1.3g 6%
Copper 0.075mg 0.13mg 6%
Vitamin B6 0.067mg 0.002mg 5%
Vitamin B1 0.031mg 0.05mg 2%
Vitamin C 4.9mg 3mg 2%
Choline 6mg 12.8mg 1%
Saturated fat 0.027g 0.247g 1%
Fats 0.17g 0.56g 1%
Vitamin B3 0.334mg 0.47mg 1%
Calories 43kcal 43kcal 0%
Protein 1.61g 1.68g 0%
Carbs 9.56g 9.57g 0%
Net carbs 6.76g 8.27g N/A
Sugar 6.76g 0.6g N/A
Phosphorus 40mg 42mg 0%
Vitamin A 2µg 6µg 0%
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.032g 0.098g 0%
Polyunsaturated fat 0.06g 0.047g 0%
Tryptophan 0.019mg 0.048mg 0%
Threonine 0.047mg 0.055mg 0%
Isoleucine 0.048mg 0.076mg 0%
Leucine 0.068mg 0.083mg 0%
Lysine 0.058mg 0.082mg 0%
Methionine 0.018mg 0.025mg 0%
Phenylalanine 0.046mg 0.043mg 0%
Valine 0.056mg 0.072mg 0%
Histidine 0.021mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
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 FatsFats +229.4%
Contains more OtherOther +512%
~equal in Protein ~1.68g
~equal in Carbs ~9.57g
~equal in Water ~81.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -89.1%
Contains more Poly. FatPolyunsaturated fat +27.7%
Contains more Mono. FatMonounsaturated fat +206.3%

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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. 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.