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Fruit salad vs. Seaweed — In-Depth Nutrition Comparison

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How are fruit salad and seaweed different?

  • Fruit salad is richer in vitamin A, while seaweed is higher in folate, iron, magnesium, calcium, vitamin B5, vitamin B2, zinc, and copper.
  • Seaweed covers your daily need for folate, 44% more than fruit salad.
  • Fruit salad contains 5 times more vitamin A than seaweed. Fruit salad contains 600IU of vitamin A, while seaweed contains 116IU.
  • Fruit salad is lower in sodium.

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Seaweed, kelp, raw types were used in this article.

Infographic

Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 +30.3%
Contains less SodiumSodium -97.9%
Contains more MagnesiumMagnesium +1412.5%
Contains more CalciumCalcium +1427.3%
Contains more IronIron +1040%
Contains more CopperCopper +160%
Contains more ZincZinc +778.6%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +32.5%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 AVitamin A +400%
Contains more Vitamin B6Vitamin B6 +1250%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +971.4%
Contains more Vitamin B3Vitamin B3 +32%
Contains more Vitamin B5Vitamin B5 +1111.3%
Contains more FolateFolate +5900%
~equal in Vitamin C ~3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Seaweed DV% diff.
Vitamin K 66µg 55%
Folate 3µg 180µg 44%
Iron 0.25mg 2.85mg 33%
Magnesium 8mg 121mg 27%
Calcium 11mg 168mg 16%
Vitamin B5 0.053mg 0.642mg 12%
Zinc 0.14mg 1.23mg 10%
Vitamin B2 0.014mg 0.15mg 10%
Sodium 5mg 233mg 10%
Copper 0.05mg 0.13mg 9%
Vitamin E 0.87mg 6%
Phosphorus 14mg 42mg 4%
Vitamin A 30µg 6µg 3%
Vitamin B1 0.011mg 0.05mg 3%
Choline 12.8mg 2%
Manganese 0.151mg 0.2mg 2%
Protein 0.51g 1.68g 2%
Vitamin B6 0.027mg 0.002mg 2%
Fiber 1g 1.3g 1%
Potassium 116mg 89mg 1%
Carbs 13.05g 9.57g 1%
Selenium 0.7µg 1%
Saturated fat 0.004g 0.247g 1%
Vitamin B3 0.356mg 0.47mg 1%
Fats 0.03g 0.56g 1%
Calories 50kcal 43kcal 0%
Vitamin C 3.3mg 3mg 0%
Net carbs 12.05g 8.27g N/A
Sugar 0.6g N/A
Monounsaturated fat 0.005g 0.098g 0%
Polyunsaturated fat 0.011g 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 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 CarbsCarbs +36.4%
Contains more ProteinProtein +229.4%
Contains more FatsFats +1766.7%
Contains more OtherOther +2442.3%
~equal in Water ~81.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -98.4%
Contains more Mono. FatMonounsaturated fat +1860%
Contains more Poly. FatPolyunsaturated fat +327.3%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.