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Fish sauce vs. Seaweed — In-Depth Nutrition Comparison

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The main differences between fish sauce and seaweed

  • Fish sauce is richer in vitamin B6, vitamin B12, selenium, magnesium, and vitamin B3, yet seaweed is richer in vitamin K, folate, iron, and calcium.
  • Daily need coverage for sodium for fish sauce is 331% higher.
  • Seaweed contains less sodium.

Food types used in this article are Sauce, fish, ready-to-serve and Seaweed, kelp, raw.

Infographic

Fish sauce vs Seaweed infographic
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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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 MagnesiumMagnesium +44.6%
Contains more PotassiumPotassium +223.6%
Contains more ManganeseManganese +16.5%
Contains more SeleniumSelenium +1200%
Contains more CalciumCalcium +290.7%
Contains more IronIron +265.4%
Contains more CopperCopper +160%
Contains more ZincZinc +515%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -97%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 B3Vitamin B3 +392.1%
Contains more Vitamin B6Vitamin B6 +19700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +316.7%
Contains more Vitamin B2Vitamin B2 +163.2%
Contains more Vitamin B5Vitamin B5 +444.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +252.9%
~equal in Vitamin D ~0µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Fish sauce Seaweed DV% diff.
Sodium 7851mg 233mg 331%
Vitamin K 0µg 66µg 55%
Folate 51µg 180µg 32%
Vitamin B6 0.396mg 0.002mg 30%
Iron 0.78mg 2.85mg 26%
Vitamin B12 0.48µg 0µg 20%
Selenium 9.1µg 0.7µg 15%
Magnesium 175mg 121mg 13%
Calcium 43mg 168mg 13%
Vitamin B3 2.313mg 0.47mg 12%
Vitamin B5 0.118mg 0.642mg 10%
Zinc 0.2mg 1.23mg 9%
Copper 0.05mg 0.13mg 9%
Protein 5.06g 1.68g 7%
Vitamin B2 0.057mg 0.15mg 7%
Potassium 288mg 89mg 6%
Vitamin E 0mg 0.87mg 6%
Fiber 0g 1.3g 5%
Phosphorus 7mg 42mg 5%
Vitamin B1 0.012mg 0.05mg 3%
Vitamin C 0.5mg 3mg 3%
Carbs 3.64g 9.57g 2%
Manganese 0.233mg 0.2mg 1%
Saturated fat 0.003g 0.247g 1%
Fats 0.01g 0.56g 1%
Calories 35kcal 43kcal 0%
Net carbs 3.64g 8.27g N/A
Sugar 3.64g 0.6g N/A
Vitamin A 4µg 6µg 0%
Choline 13.2mg 12.8mg 0%
Monounsaturated fat 0.002g 0.098g 0%
Polyunsaturated fat 0.003g 0.047g 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.001g 0.004g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 ProteinProtein +201.2%
Contains more OtherOther +205.9%
Contains more FatsFats +5500%
Contains more CarbsCarbs +162.9%
Contains more WaterWater +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 -98.8%
Contains more Mono. FatMonounsaturated fat +4800%
Contains more Poly. FatPolyunsaturated fat +1466.7%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.