Kale raw vs. Seaweed — In-Depth Nutrition Comparison
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How are kale raw and seaweed different?
- Kale raw is richer in vitamin K, vitamin A, copper, vitamin C, vitamin B6, manganese, and potassium, while seaweed is higher in magnesium, iron, and vitamin B5.
- Kale raw covers your daily need for vitamin K, 532% more than seaweed.
- Kale raw contains 136 times more vitamin B6 than seaweed. Kale raw contains 0.271mg of vitamin B6, while seaweed contains 0.002mg.
Kale, raw and Seaweed, kelp, raw types were used in this article.
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.
| Contains more PotassiumPotassium | +451.7% |
| Contains more CopperCopper | +1053.1% |
| Contains more PhosphorusPhosphorus | +119% |
| Contains less SodiumSodium | -83.7% |
| Contains more ManganeseManganese | +229.5% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more MagnesiumMagnesium | +157.4% |
| Contains more CalciumCalcium | +12% |
| Contains more IronIron | +93.9% |
| Contains more ZincZinc | +119.6% |
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.
| Contains more Vitamin CVitamin C | +3900% |
| Contains more Vitamin AVitamin A | +8233.3% |
| Contains more Vitamin EVitamin E | +77% |
| Contains more Vitamin B1Vitamin B1 | +120% |
| Contains more Vitamin B3Vitamin B3 | +112.8% |
| Contains more Vitamin B6Vitamin B6 | +13450% |
| Contains more Vitamin KVitamin K | +967.9% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B5Vitamin B5 | +605.5% |
| Contains more FolateFolate | +27.7% |
| Contains more CholineCholine | +1500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 704.8µg | 66µg | 532% |
| Copper | 1.499mg | 0.13mg | 152% |
| Vitamin C | 120mg | 3mg | 130% |
| Vitamin A | 500µg | 6µg | 55% |
| Vitamin B6 | 0.271mg | 0.002mg | 21% |
| Manganese | 0.659mg | 0.2mg | 20% |
| Magnesium | 47mg | 121mg | 18% |
| Iron | 1.47mg | 2.85mg | 17% |
| Potassium | 491mg | 89mg | 12% |
| Vitamin B5 | 0.091mg | 0.642mg | 11% |
| Folate | 141µg | 180µg | 10% |
| Fiber | 3.6g | 1.3g | 9% |
| Sodium | 38mg | 233mg | 8% |
| Phosphorus | 92mg | 42mg | 7% |
| Zinc | 0.56mg | 1.23mg | 6% |
| Protein | 4.28g | 1.68g | 5% |
| Vitamin B1 | 0.11mg | 0.05mg | 5% |
| Vitamin E | 1.54mg | 0.87mg | 4% |
| Vitamin B3 | 1mg | 0.47mg | 3% |
| Polyunsaturated fat | 0.338g | 0.047g | 2% |
| Choline | 0.8mg | 12.8mg | 2% |
| Vitamin B2 | 0.13mg | 0.15mg | 2% |
| Calcium | 150mg | 168mg | 2% |
| Fats | 0.93g | 0.56g | 1% |
| Saturated fat | 0.091g | 0.247g | 1% |
| Calories | 49kcal | 43kcal | 0% |
| Carbs | 8.75g | 9.57g | 0% |
| Net carbs | 5.15g | 8.27g | N/A |
| Sugar | 2.26g | 0.6g | N/A |
| Selenium | 0.9µg | 0.7µg | 0% |
| Monounsaturated fat | 0.052g | 0.098g | 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 | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +154.8% |
| Contains more FatsFats | +66.1% |
| Contains more OtherOther | +230.5% |
~equal in
Carbs
~9.57g
~equal in
Water
~81.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -63.2% |
| Contains more Poly. FatPolyunsaturated fat | +619.1% |
| Contains more Mono. FatMonounsaturated fat | +88.5% |