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Seaweed vs. Almond butter — In-Depth Nutrition Comparison

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Significant differences between seaweed and almond butter

  • Seaweed has more vitamin K and folate; however, almond butter is richer in vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, and fiber.
  • Almond butter covers your daily vitamin E needs 156% more than seaweed.
  • Seaweed contains less saturated fat.

Specific food types used in this comparison are Seaweed, kelp, raw and Nuts, almond butter, plain, without salt added.

Infographic

Seaweed vs Almond butter 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more MagnesiumMagnesium +130.6%
Contains more CalciumCalcium +106.5%
Contains more PotassiumPotassium +740.4%
Contains more IronIron +22.5%
Contains more CopperCopper +618.5%
Contains more ZincZinc +167.5%
Contains more PhosphorusPhosphorus +1109.5%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +965.5%
Contains more SeleniumSelenium +242.9%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B5Vitamin B5 +101.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +239.6%
Contains more Vitamin EVitamin E +2682.8%
Contains more Vitamin B2Vitamin B2 +526%
Contains more Vitamin B3Vitamin B3 +571.3%
Contains more Vitamin B6Vitamin B6 +5050%
Contains more CholineCholine +307%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +4874.4%
Contains more OtherOther +114.6%
Contains more ProteinProtein +1147.6%
Contains more FatsFats +9810.7%
Contains more CarbsCarbs +96.7%

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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +33007.1%
Contains more Poly. FatPolyunsaturated fat +28863.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Almond butter DV% diff.
Vitamin E 0.87mg 24.21mg 156%
Polyunsaturated fat 0.047g 13.613g 90%
Copper 0.13mg 0.934mg 89%
Fats 0.56g 55.5g 85%
Manganese 0.2mg 2.131mg 84%
Monounsaturated fat 0.098g 32.445g 81%
Phosphorus 42mg 508mg 67%
Vitamin B2 0.15mg 0.939mg 61%
Vitamin K 66µg 0µg 55%
Protein 1.68g 20.96g 39%
Magnesium 121mg 279mg 38%
Fiber 1.3g 10.3g 36%
Folate 180µg 53µg 32%
Calories 43kcal 614kcal 29%
Zinc 1.23mg 3.29mg 19%
Potassium 89mg 748mg 19%
Saturated fat 0.247g 4.152g 18%
Calcium 168mg 347mg 18%
Vitamin B3 0.47mg 3.155mg 17%
Sodium 233mg 7mg 10%
Iron 2.85mg 3.49mg 8%
Vitamin B6 0.002mg 0.103mg 8%
Choline 12.8mg 52.1mg 7%
Vitamin B5 0.642mg 0.318mg 6%
Selenium 0.7µg 2.4µg 3%
Carbs 9.57g 18.82g 3%
Vitamin C 3mg 0mg 3%
Vitamin B1 0.05mg 0.041mg 1%
Vitamin A 6µg 0µg 1%
Net carbs 8.27g 8.52g N/A
Sugar 0.6g 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.048mg 0.159mg 0%
Threonine 0.055mg 0.555mg 0%
Isoleucine 0.076mg 0.813mg 0%
Leucine 0.083mg 1.483mg 0%
Lysine 0.082mg 0.612mg 0%
Methionine 0.025mg 0.122mg 0%
Phenylalanine 0.043mg 1.149mg 0%
Valine 0.072mg 0.937mg 0%
Histidine 0.024mg 0.55mg 0%
Omega-3 - EPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Almond butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
33%
Seaweed
68%
Almond butter
Minerals Daily Need Coverage Score
41%
Seaweed
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 3.83g)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 3.905g)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $3)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 226mg)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.