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  6. Oatmeal vs. Seaweed

Oatmeal vs. Seaweed — In-Depth Nutrition Comparison

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How are Oatmeal and Seaweed different?

  • Oatmeal is richer in Iron, Vitamin B6, Vitamin B1, Vitamin B3, Manganese, and Vitamin A RAE, while Seaweed is higher in Vitamin K, Folate, Magnesium, and Calcium.
  • Seaweed covers your daily need of Vitamin K 55% more than Oatmeal.
  • Oatmeal contains 145 times more Vitamin B6 than Seaweed. Oatmeal contains 0.29mg of Vitamin B6, while Seaweed contains 0.002mg.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Seaweed, kelp, raw types were used in this article.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
5
:
5
Seaweed
Seaweed
Contains more Iron +109.1%
Contains more Phosphorus +83.3%
Contains less Sodium -79%
Contains more Manganese +179%
Contains more Selenium +614.3%
Contains more Calcium +110%
Contains more Magnesium +365.4%
Contains more Potassium +45.9%
Contains more Zinc +98.4%
Contains more Copper +97%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Iron +109.1%
Contains more Phosphorus +83.3%
Contains less Sodium -79%
Contains more Manganese +179%
Contains more Selenium +614.3%
Contains more Calcium +110%
Contains more Magnesium +365.4%
Contains more Potassium +45.9%
Contains more Zinc +98.4%
Contains more Copper +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.
Oatmeal
Oatmeal
5
:
5
Seaweed
Seaweed
Contains more Vitamin A +273.3%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +543.6%
Contains more Vitamin B6 +14400%
Contains more Vitamin E +1142.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +102.5%
Contains more Folate +309.1%
Contains more Vitamin K +16400%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 +273.3%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +543.6%
Contains more Vitamin B6 +14400%
Contains more Vitamin E +1142.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +102.5%
Contains more Folate +309.1%
Contains more Vitamin K +16400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
4
:
1
Seaweed
Seaweed
Contains more Protein +41.1%
Contains more Fats +142.9%
Contains more Carbs +21.9%
Contains more Other +1059.6%
Equal in Water - 81.58
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +41.1%
Contains more Fats +142.9%
Contains more Carbs +21.9%
Contains more Other +1059.6%
Equal in Water - 81.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
0
Seaweed
Seaweed
Contains more Monounsaturated Fat +299%
Contains more Polyunsaturated fat +806.4%
Equal in Saturated Fat - 0.247
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains more Monounsaturated Fat +299%
Contains more Polyunsaturated fat +806.4%
Equal in Saturated Fat - 0.247

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Seaweed Opinion
Net carbs 9.97g 8.27g Oatmeal
Protein 2.37g 1.68g Oatmeal
Fats 1.36g 0.56g Oatmeal
Carbs 11.67g 9.57g Oatmeal
Calories 68kcal 43kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.46g 0.6g Oatmeal
Fiber 1.7g 1.3g Oatmeal
Calcium 80mg 168mg Seaweed
Iron 5.96mg 2.85mg Oatmeal
Magnesium 26mg 121mg Seaweed
Phosphorus 77mg 42mg Oatmeal
Potassium 61mg 89mg Seaweed
Sodium 49mg 233mg Oatmeal
Zinc 0.62mg 1.23mg Seaweed
Copper 0.066mg 0.13mg Seaweed
Manganese 0.558mg 0.2mg Oatmeal
Selenium 5µg 0.7µg Oatmeal
Vitamin A 433IU 116IU Oatmeal
Vitamin A RAE 130µg 6µg Oatmeal
Vitamin E 0.07mg 0.87mg Seaweed
Vitamin C 0mg 3mg Seaweed
Vitamin B1 0.26mg 0.05mg Oatmeal
Vitamin B2 0.215mg 0.15mg Oatmeal
Vitamin B3 3.025mg 0.47mg Oatmeal
Vitamin B5 0.317mg 0.642mg Seaweed
Vitamin B6 0.29mg 0.002mg Oatmeal
Folate 44µg 180µg Seaweed
Vitamin K 0.4µg 66µg Seaweed
Tryptophan 0.04mg 0.048mg Seaweed
Threonine 0.083mg 0.055mg Oatmeal
Isoleucine 0.105mg 0.076mg Oatmeal
Leucine 0.2mg 0.083mg Oatmeal
Lysine 0.135mg 0.082mg Oatmeal
Methionine 0.04mg 0.025mg Oatmeal
Phenylalanine 0.13mg 0.043mg Oatmeal
Valine 0.151mg 0.072mg Oatmeal
Histidine 0.057mg 0.024mg Oatmeal
Trans Fat 0.003g 0g Seaweed
Saturated Fat 0.226g 0.247g Oatmeal
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.391g 0.098g Oatmeal
Polyunsaturated fat 0.426g 0.047g Oatmeal

Which food is preferable for your diet?

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

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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
27%
Oatmeal
36%
Seaweed
Minerals Daily Need Coverage Score
45%
Oatmeal
41%
Seaweed

Comparison summary

Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 79)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 184mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.021g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.