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  6. Seaweed vs. Agar

Seaweed vs. Agar — In-Depth Nutrition Comparison

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How are seaweed and agar different?

  • Seaweed is richer in vitamin K, while agar is higher in iron, manganese, magnesium, folate, copper, vitamin B5, calcium, zinc, and potassium.
  • Agar covers your daily need for iron, 232% more than seaweed.
  • Seaweed contains 3 times more vitamin K than agar. Seaweed contains 66µg of vitamin K, while agar contains 24.4µg.

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

Infographic

Seaweed vs Agar 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Agar
Agar
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Contains more MagnesiumMagnesium +536.4%
Contains more CalciumCalcium +272%
Contains more PotassiumPotassium +1164%
Contains more IronIron +650.9%
Contains more CopperCopper +369.2%
Contains more ZincZinc +371.5%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -56.2%
Contains more ManganeseManganese +2050%
Contains more SeleniumSelenium +957.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Agar
Agar
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 100% 2.5% 51% 3.8% 181% 70% 0% 61% 435%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +132.7%
Contains more Vitamin KVitamin K +170.5%
Contains more Vitamin EVitamin E +474.7%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin B5Vitamin B5 +370.1%
Contains more Vitamin B6Vitamin B6 +15050%
Contains more FolateFolate +222.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Agar DV% diff.
Iron 2.85mg 21.4mg 232%
Manganese 0.2mg 4.3mg 178%
Magnesium 121mg 770mg 155%
Folate 180µg 580µg 100%
Copper 0.13mg 0.61mg 53%
Vitamin B5 0.642mg 3.018mg 48%
Calcium 168mg 625mg 46%
Zinc 1.23mg 5.8mg 42%
Vitamin K 66µg 24.4µg 35%
Potassium 89mg 1125mg 30%
Vitamin E 0.87mg 5mg 28%
Fiber 1.3g 7.7g 26%
Carbs 9.57g 80.88g 24%
Vitamin B6 0.002mg 0.303mg 23%
Calories 43kcal 306kcal 13%
Selenium 0.7µg 7.4µg 12%
Protein 1.68g 6.21g 9%
Choline 12.8mg 63.3mg 9%
Sodium 233mg 102mg 6%
Vitamin B2 0.15mg 0.222mg 6%
Vitamin C 3mg 0mg 3%
Vitamin B1 0.05mg 0.01mg 3%
Vitamin B3 0.47mg 0.202mg 2%
Phosphorus 42mg 52mg 1%
Vitamin A 6µg 0µg 1%
Saturated fat 0.247g 0.061g 1%
Protein per 100 calories 3.9g 2g N/A
Calories per 10 g protein 256kcal 493kcal N/A
Weight per 100 calories 233g 33g N/A
Fats 0.56g 0.3g 0%
Net carbs 8.27g 73.18g N/A
Sugar 0.6g 2.97g N/A
Monounsaturated fat 0.098g 0.027g 0%
Polyunsaturated fat 0.047g 0.102g 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g 0.087g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Agar
Agar
2
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
Contains more FatsFats +86.7%
Contains more WaterWater +839.9%
Contains more OtherOther +68.2%
Contains more ProteinProtein +269.6%
Contains more CarbsCarbs +745.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +263%
Contains less Sat. FatSaturated fat -75.3%
Contains more Poly. FatPolyunsaturated fat +117%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.