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, vitamin C, vitamin B6, and manganese; however, seaweed is richer in folate, magnesium, iron, vitamin B5, and calcium.
- Daily need coverage for vitamin K for kale is 626% higher.
- Kale contains 117 times more vitamin A than seaweed. While kale contains 13621 IU of vitamin A, seaweed contains only 116 IU.
Kale, cooked, boiled, drained, without salt and Seaweed, kelp, raw are the varieties used in this article.
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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 | +156.2% |
| Contains more CopperCopper | +20% |
| Contains less SodiumSodium | -90.1% |
| Contains more ManganeseManganese | +108% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more MagnesiumMagnesium | +572.2% |
| Contains more CalciumCalcium | +133.3% |
| Contains more IronIron | +216.7% |
| Contains more ZincZinc | +412.5% |
| Contains more PhosphorusPhosphorus | +50% |
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 | +1266.7% |
| Contains more Vitamin AVitamin A | +11250% |
| Contains more Vitamin B6Vitamin B6 | +6800% |
| Contains more Vitamin KVitamin K | +1137.9% |
| Contains more Vitamin B2Vitamin B2 | +114.3% |
| Contains more Vitamin B5Vitamin B5 | +1210.2% |
| Contains more FolateFolate | +1284.6% |
| Contains more CholineCholine | +3100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 66µg | 626% |
| Vitamin A | 681µg | 6µg | 75% |
| Folate | 13µg | 180µg | 42% |
| Vitamin C | 41mg | 3mg | 42% |
| Magnesium | 18mg | 121mg | 25% |
| Iron | 0.9mg | 2.85mg | 24% |
| Vitamin B5 | 0.049mg | 0.642mg | 12% |
| Vitamin B6 | 0.138mg | 0.002mg | 10% |
| Calcium | 72mg | 168mg | 10% |
| Zinc | 0.24mg | 1.23mg | 9% |
| Manganese | 0.416mg | 0.2mg | 9% |
| Sodium | 23mg | 233mg | 9% |
| Vitamin B2 | 0.07mg | 0.15mg | 6% |
| Potassium | 228mg | 89mg | 4% |
| Copper | 0.156mg | 0.13mg | 3% |
| Fiber | 2g | 1.3g | 3% |
| Choline | 0.4mg | 12.8mg | 2% |
| Phosphorus | 28mg | 42mg | 2% |
| Saturated fat | 0.052g | 0.247g | 1% |
| Polyunsaturated fat | 0.193g | 0.047g | 1% |
| Carbs | 5.63g | 9.57g | 1% |
| Calories | 28kcal | 43kcal | 1% |
| Protein | 1.9g | 1.68g | 0% |
| Fats | 0.4g | 0.56g | 0% |
| Net carbs | 3.63g | 8.27g | N/A |
| Sugar | 1.25g | 0.6g | N/A |
| Vitamin E | 0.85mg | 0.87mg | 0% |
| Selenium | 0.9µg | 0.7µg | 0% |
| Vitamin B1 | 0.053mg | 0.05mg | 0% |
| Vitamin B3 | 0.5mg | 0.47mg | 0% |
| Monounsaturated fat | 0.03g | 0.098g | 0% |
| Tryptophan | 0.023mg | 0.048mg | 0% |
| Threonine | 0.085mg | 0.055mg | 0% |
| Isoleucine | 0.114mg | 0.076mg | 0% |
| Leucine | 0.133mg | 0.083mg | 0% |
| Lysine | 0.114mg | 0.082mg | 0% |
| Methionine | 0.018mg | 0.025mg | 0% |
| Phenylalanine | 0.097mg | 0.043mg | 0% |
| Valine | 0.104mg | 0.072mg | 0% |
| Histidine | 0.04mg | 0.024mg | 0% |
| Omega-3 - EPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.1% |
| Contains more WaterWater | +11.8% |
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +70% |
| Contains more OtherOther | +659.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.9% |
| Contains more Poly. FatPolyunsaturated fat | +310.6% |
| Contains more Mono. FatMonounsaturated fat | +226.7% |
