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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.
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% 2% 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% 7% 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 +251.5%
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

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%

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
Calories 43kcal 43kcal
Protein 1.61g 1.68g Seaweed
Fats 0.17g 0.56g Seaweed
Vitamin C 4.9mg 3mg Beetroot
Net carbs 6.76g 8.27g Seaweed
Carbs 9.56g 9.57g Seaweed
Magnesium 23mg 121mg Seaweed
Calcium 16mg 168mg Seaweed
Potassium 325mg 89mg Beetroot
Iron 0.8mg 2.85mg Seaweed
Sugar 6.76g 0.6g Seaweed
Fiber 2.8g 1.3g Beetroot
Copper 0.075mg 0.13mg Seaweed
Zinc 0.35mg 1.23mg Seaweed
Phosphorus 40mg 42mg Seaweed
Sodium 78mg 233mg Beetroot
Vitamin A 33IU 116IU Seaweed
Vitamin A 2µg 6µg Seaweed
Vitamin E 0.04mg 0.87mg Seaweed
Manganese 0.329mg 0.2mg Beetroot
Selenium 0.7µg 0.7µg
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
Vitamin K 0.2µg 66µg Seaweed
Folate 109µg 180µg Seaweed
Choline 6mg 12.8mg Seaweed
Saturated Fat 0.027g 0.247g Beetroot
Monounsaturated Fat 0.032g 0.098g Seaweed
Polyunsaturated fat 0.06g 0.047g Beetroot
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
Omega-3 - EPA 0g 0.004g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Seaweed
Low Calories diet Equal
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
12%
Beetroot
34%
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

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.