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  6. Kale vs. Seaweed

Kale vs. Seaweed — In-Depth Nutrition Comparison

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How are Kale and Seaweed different?

  • Kale is higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin B6, and Manganese, however, Seaweed is richer in Folate, Magnesium, Iron, Vitamin B5, and Calcium.
  • Daily need coverage for Vitamin K from Kale is 626% higher.
  • Kale contains 114 times more Vitamin A RAE than Seaweed. While Kale contains 681µg of Vitamin A RAE, Seaweed contains only 6µg.

Kale, cooked, boiled, drained, without salt and Seaweed, kelp, raw are the varieties used in this article.

Infographic

Kale 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.
Kale
Kale
5
:
5
Seaweed
Seaweed
Contains more Potassium +156.2%
Contains less Sodium -90.1%
Contains more Copper +20%
Contains more Manganese +108%
Contains more Selenium +28.6%
Contains more Calcium +133.3%
Contains more Iron +216.7%
Contains more Magnesium +572.2%
Contains more Phosphorus +50%
Contains more Zinc +412.5%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Potassium +156.2%
Contains less Sodium -90.1%
Contains more Copper +20%
Contains more Manganese +108%
Contains more Selenium +28.6%
Contains more Calcium +133.3%
Contains more Iron +216.7%
Contains more Magnesium +572.2%
Contains more Phosphorus +50%
Contains more Zinc +412.5%

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.
Kale
Kale
6
:
4
Seaweed
Seaweed
Contains more Vitamin A +11642.2%
Contains more Vitamin C +1266.7%
Contains more Vitamin B6 +6800%
Contains more Vitamin K +1137.9%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +1210.2%
Contains more Folate +1284.6%
Equal in Vitamin E - 0.87
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.47
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +11642.2%
Contains more Vitamin C +1266.7%
Contains more Vitamin B6 +6800%
Contains more Vitamin K +1137.9%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +1210.2%
Contains more Folate +1284.6%
Equal in Vitamin E - 0.87
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
:
3
Seaweed
Seaweed
Contains more Protein +13.1%
Contains more Water +11.8%
Contains more Fats +40%
Contains more Carbs +70%
Contains more Other +659.8%
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Seaweed
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 Protein +13.1%
Contains more Water +11.8%
Contains more Fats +40%
Contains more Carbs +70%
Contains more Other +659.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -78.9%
Contains more Polyunsaturated fat +310.6%
Contains more Monounsaturated Fat +226.7%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -78.9%
Contains more Polyunsaturated fat +310.6%
Contains more Monounsaturated Fat +226.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Seaweed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kale Seaweed Opinion
Net carbs 3.63g 8.27g Seaweed
Protein 1.9g 1.68g Kale
Fats 0.4g 0.56g Seaweed
Carbs 5.63g 9.57g Seaweed
Calories 28kcal 43kcal Seaweed
Sugar 1.25g 0.6g Seaweed
Fiber 2g 1.3g Kale
Calcium 72mg 168mg Seaweed
Iron 0.9mg 2.85mg Seaweed
Magnesium 18mg 121mg Seaweed
Phosphorus 28mg 42mg Seaweed
Potassium 228mg 89mg Kale
Sodium 23mg 233mg Kale
Zinc 0.24mg 1.23mg Seaweed
Copper 0.156mg 0.13mg Kale
Manganese 0.416mg 0.2mg Kale
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 116IU Kale
Vitamin A RAE 681µg 6µg Kale
Vitamin E 0.85mg 0.87mg Seaweed
Vitamin C 41mg 3mg Kale
Vitamin B1 0.053mg 0.05mg Kale
Vitamin B2 0.07mg 0.15mg Seaweed
Vitamin B3 0.5mg 0.47mg Kale
Vitamin B5 0.049mg 0.642mg Seaweed
Vitamin B6 0.138mg 0.002mg Kale
Folate 13µg 180µg Seaweed
Vitamin K 817µg 66µg Kale
Tryptophan 0.023mg 0.048mg Seaweed
Threonine 0.085mg 0.055mg Kale
Isoleucine 0.114mg 0.076mg Kale
Leucine 0.133mg 0.083mg Kale
Lysine 0.114mg 0.082mg Kale
Methionine 0.018mg 0.025mg Seaweed
Phenylalanine 0.097mg 0.043mg Kale
Valine 0.104mg 0.072mg Kale
Histidine 0.04mg 0.024mg Kale
Saturated Fat 0.052g 0.247g Kale
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.03g 0.098g Seaweed
Polyunsaturated fat 0.193g 0.047g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
258%
Kale
36%
Seaweed
Minerals Daily Need Coverage Score
22%
Kale
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 210mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.195g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.