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  6. Red leaf lettuce vs. Seaweed

Red leaf lettuce vs. Seaweed — In-Depth Nutrition Comparison

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Important differences between red leaf lettuce and seaweed

  • Red leaf lettuce has more vitamin A and vitamin K; however, seaweed has more folate, magnesium, iron, calcium, copper, vitamin B5, and zinc.
  • Red leaf lettuce's daily need coverage for vitamin A is 148% more.
  • Red leaf lettuce has 2 times more vitamin K than seaweed. Red leaf lettuce has 140.3µg of vitamin K, while seaweed has 66µg.
  • Red leaf lettuce is lower in sodium.

The food varieties used in the comparison are Lettuce, red leaf, raw and Seaweed, kelp, raw.

Infographic

Red leaf lettuce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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 +110.1%
Contains less SodiumSodium -89.3%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +908.3%
Contains more CalciumCalcium +409.1%
Contains more IronIron +137.5%
Contains more CopperCopper +364.3%
Contains more ZincZinc +515%
Contains more PhosphorusPhosphorus +50%
~equal in Manganese ~0.2mg

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.
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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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 CVitamin C +23.3%
Contains more Vitamin AVitamin A +6150%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more Vitamin KVitamin K +112.6%
Contains more Vitamin EVitamin E +480%
Contains more Vitamin B2Vitamin B2 +94.8%
Contains more Vitamin B3Vitamin B3 +46.4%
Contains more Vitamin B5Vitamin B5 +345.8%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Seaweed DV% diff.
Vitamin K 140.3µg 66µg 62%
Vitamin A 375µg 6µg 41%
Folate 36µg 180µg 36%
Magnesium 12mg 121mg 26%
Iron 1.2mg 2.85mg 21%
Calcium 33mg 168mg 14%
Copper 0.028mg 0.13mg 11%
Vitamin B5 0.144mg 0.642mg 10%
Sodium 25mg 233mg 9%
Zinc 0.2mg 1.23mg 9%
Vitamin B6 0.1mg 0.002mg 8%
Vitamin B2 0.077mg 0.15mg 6%
Vitamin E 0.15mg 0.87mg 5%
Potassium 187mg 89mg 3%
Fiber 0.9g 1.3g 2%
Phosphorus 28mg 42mg 2%
Carbs 2.26g 9.57g 2%
Protein 1.33g 1.68g 1%
Saturated fat 0.017g 0.247g 1%
Vitamin B3 0.321mg 0.47mg 1%
Calories 16kcal 43kcal 1%
Vitamin B1 0.064mg 0.05mg 1%
Selenium 1.5µg 0.7µg 1%
Vitamin C 3.7mg 3mg 1%
Fats 0.22g 0.56g 1%
Net carbs 1.36g 8.27g N/A
Sugar 0.48g 0.6g N/A
Manganese 0.203mg 0.2mg 0%
Choline 11.8mg 12.8mg 0%
Monounsaturated fat 0.005g 0.098g 0%
Polyunsaturated fat 0.072g 0.047g 0%
Tryptophan 0.022mg 0.048mg 0%
Threonine 0.048mg 0.055mg 0%
Isoleucine 0.038mg 0.076mg 0%
Leucine 0.07mg 0.083mg 0%
Lysine 0.045mg 0.082mg 0%
Methionine 0.016mg 0.025mg 0%
Phenylalanine 0.067mg 0.043mg 0%
Valine 0.048mg 0.072mg 0%
Histidine 0.019mg 0.024mg 0%
Fructose 0.28g 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 WaterWater +17.2%
Contains more ProteinProtein +26.3%
Contains more FatsFats +154.5%
Contains more CarbsCarbs +323.5%
Contains more OtherOther +1101.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 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 less Sat. FatSaturated fat -93.1%
Contains more Poly. FatPolyunsaturated fat +53.2%
Contains more Mono. FatMonounsaturated fat +1860%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.