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  6. Seaweed, agar, raw vs. Spirulina

Seaweed, agar, raw vs. Spirulina — In-Depth Nutrition Comparison

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How are seaweed, agar, raw and spirulina different?

  • Seaweed, agar, raw is richer in folate, magnesium, and manganese, while spirulina is higher in copper, vitamin B2, vitamin B1, iron, and vitamin B3.
  • Spirulina covers your daily need for copper, 60% more than seaweed, agar, raw.
  • Seaweed, agar, raw contains 9 times more folate than spirulina. Seaweed, agar, raw contains 85µg of folate, while spirulina contains 9µg.

Seaweed, agar, raw and Seaweed, spirulina, raw types were used in this article.

Infographic

Seaweed, agar, raw vs Spirulina 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 48% 16% 20% 70% 20% 16% 2.1% 1.2% 49% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more MagnesiumMagnesium +252.6%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +78%
Contains more ZincZinc +190%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +100.5%
Contains more IronIron +50%
Contains more CopperCopper +878.7%
Contains more PhosphorusPhosphorus +120%
~equal in Selenium ~0.7µg

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 0% 0% 17% 0% 1.3% 5.1% 1% 18% 7.4% 0% 5.8% 64% 3.3%
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 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
Contains more Vitamin EVitamin E +77.6%
Contains more FolateFolate +844.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +4340%
Contains more Vitamin B2Vitamin B2 +1454.5%
Contains more Vitamin B3Vitamin B3 +2074.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.325mg
~equal in Vitamin B6 ~0.034mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.5µg
~equal in Choline ~6.5mg

All nutrients comparison - raw data values

Nutrient Seaweed, agar, raw Spirulina DV% diff.
Copper 0.061mg 0.597mg 60%
Vitamin B2 0.022mg 0.342mg 25%
Folate 85µg 9µg 19%
Vitamin B1 0.005mg 0.222mg 18%
Iron 1.86mg 2.79mg 12%
Magnesium 67mg 19mg 11%
Protein 0.54g 5.92g 11%
Manganese 0.373mg 0.186mg 8%
Vitamin B3 0.055mg 1.196mg 7%
Calcium 54mg 12mg 4%
Sodium 9mg 98mg 4%
Potassium 226mg 127mg 3%
Zinc 0.58mg 0.2mg 3%
Vitamin E 0.87mg 0.49mg 3%
Polyunsaturated fat 0.01g 0.106g 1%
Carbs 6.75g 2.42g 1%
Vitamin C 0mg 0.9mg 1%
Fats 0.03g 0.39g 1%
Phosphorus 5mg 11mg 1%
Saturated fat 0.006g 0.135g 1%
Calories 26kcal 26kcal 0%
Net carbs 6.25g 2.02g N/A
Sugar 0.28g 0.3g N/A
Fiber 0.5g 0.4g 0%
Vitamin A 0µg 3µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B5 0.302mg 0.325mg 0%
Vitamin B6 0.032mg 0.034mg 0%
Vitamin K 2.3µg 2.5µg 0%
Choline 6mg 6.5mg 0%
Monounsaturated fat 0.003g 0.034g 0%
Tryptophan 0.096mg 0%
Threonine 0.306mg 0%
Isoleucine 0.331mg 0%
Leucine 0.509mg 0%
Lysine 0.312mg 0%
Methionine 0.118mg 0%
Phenylalanine 0.286mg 0%
Valine 0.362mg 0%
Histidine 0.112mg 0%
Omega-3 - EPA 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 0.54 g
Fats: 0.03 g
Carbs: 6.75 g
Water: 91.32 g
Other: 1.36 g
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +178.9%
Contains more OtherOther +126.7%
Contains more ProteinProtein +996.3%
Contains more FatsFats +1200%
~equal in Water ~90.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 16% 53%
Saturated fat: Sat. Fat 0.006 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.01 g
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +1033.3%
Contains more Poly. FatPolyunsaturated fat +960%

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. Seaweed, agar, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169280/nutrients
  2. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.