Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Quinoa vs. Seaweed — In-Depth Nutrition Comparison

Compare

Important differences between quinoa and seaweed

  • Quinoa has more manganese, phosphorus, vitamin B6, and copper; however, seaweed has more vitamin K, folate, iron, calcium, and magnesium.
  • Seaweed's daily need coverage for vitamin K is 55% more.
  • Quinoa has 62 times more vitamin B6 than seaweed. Quinoa has 0.123mg of vitamin B6, while seaweed has 0.002mg.
  • Quinoa is lower in sodium.

The food varieties used in the comparison are Quinoa, cooked and Seaweed, kelp, raw.

Infographic

Quinoa 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.
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +93.3%
Contains more CopperCopper +47.7%
Contains more PhosphorusPhosphorus +261.9%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +215.5%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +89.1%
Contains more CalciumCalcium +888.2%
Contains more IronIron +91.3%
Contains more ZincZinc +12.8%

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.
Quinoa
3
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 B1Vitamin B1 +114%
Contains more Vitamin B6Vitamin B6 +6050%
Contains more CholineCholine +79.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +38.1%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +14.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +328.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 ProteinProtein +161.9%
Contains more FatsFats +242.9%
Contains more CarbsCarbs +122.6%
Contains more WaterWater +13.9%
Contains more OtherOther +758.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 more Mono. FatMonounsaturated fat +438.8%
Contains more Poly. FatPolyunsaturated fat +2193.6%
~equal in Saturated fat ~0.247g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Seaweed DV% diff.
Vitamin K 0µg 66µg 55%
Folate 42µg 180µg 35%
Manganese 0.631mg 0.2mg 19%
Iron 1.49mg 2.85mg 17%
Phosphorus 152mg 42mg 16%
Calcium 17mg 168mg 15%
Magnesium 64mg 121mg 14%
Vitamin B5 0.642mg 13%
Sodium 7mg 233mg 10%
Vitamin B6 0.123mg 0.002mg 9%
Copper 0.192mg 0.13mg 7%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.047g 7%
Fiber 2.8g 1.3g 6%
Protein 4.4g 1.68g 5%
Vitamin B1 0.107mg 0.05mg 5%
Selenium 2.8µg 0.7µg 4%
Calories 120kcal 43kcal 4%
Carbs 21.3g 9.57g 4%
Vitamin C 0mg 3mg 3%
Vitamin B2 0.11mg 0.15mg 3%
Vitamin E 0.63mg 0.87mg 2%
Fats 1.92g 0.56g 2%
Choline 23mg 12.8mg 2%
Potassium 172mg 89mg 2%
Vitamin A 0µg 6µg 1%
Monounsaturated fat 0.528g 0.098g 1%
Zinc 1.09mg 1.23mg 1%
Net carbs 18.5g 8.27g N/A
Sugar 0.87g 0.6g N/A
Vitamin B3 0.412mg 0.47mg 0%
Saturated fat 0.231g 0.247g 0%
Tryptophan 0.052mg 0.048mg 0%
Threonine 0.131mg 0.055mg 0%
Isoleucine 0.157mg 0.076mg 0%
Leucine 0.261mg 0.083mg 0%
Lysine 0.239mg 0.082mg 0%
Methionine 0.096mg 0.025mg 0%
Phenylalanine 0.185mg 0.043mg 0%
Valine 0.185mg 0.072mg 0%
Histidine 0.127mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0.015g 0g N/A

Which food is preferable for your diet?

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

People also compare

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
11%
Quinoa
33%
Seaweed
Minerals Daily Need Coverage Score
38%
Quinoa
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 226mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.016g)
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.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.