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Seaweed vs Beetroot - In-Depth Nutrition Comparison

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A recap on differences between Seaweed and Beetroot

  • Seaweed has more Vitamin K, Iron, Magnesium, Folate, Calcium, Vitamin B5, Vitamin B2, and Zinc, however Beetroot is higher in Potassium.
  • Seaweed covers your daily Vitamin K needs 55% more than Beetroot.
  • Beetroot contains 11 times less Calcium than Seaweed. Seaweed contains 168mg of Calcium, while Beetroot contains 16mg.
  • Beetroot has less Sodium.

Food varieties used in this article are Seaweed, kelp, raw and Beets, raw.

Infographic

Seaweed vs Beetroot infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +256.3%
Contains more Calcium +950%
Contains more Magnesium +426.1%
Contains more Copper +73.3%
Contains more Zinc +251.4%
Contains more Potassium +265.2%
Contains less Sodium -66.5%
Equal in Phosphorus - 40
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Iron +256.3%
Contains more Calcium +950%
Contains more Magnesium +426.1%
Contains more Copper +73.3%
Contains more Zinc +251.4%
Contains more Potassium +265.2%
Contains less Sodium -66.5%
Equal in Phosphorus - 40

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +251.5%
Contains more Vitamin E +2075%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +40.7%
Contains more Vitamin B5 +314.2%
Contains more Vitamin K +32900%
Contains more Folate +65.1%
Contains more Vitamin C +63.3%
Contains more Vitamin B6 +3250%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Contains more Vitamin A +251.5%
Contains more Vitamin E +2075%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +40.7%
Contains more Vitamin B5 +314.2%
Contains more Vitamin K +32900%
Contains more Folate +65.1%
Contains more Vitamin C +63.3%
Contains more Vitamin B6 +3250%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Seaweed
12
Beetroot
Mineral Summary Score
47
Seaweed
18
Beetroot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Seaweed
10%
Beetroot
Carbohydrates
10%
Seaweed
10%
Beetroot
Fats
3%
Seaweed
1%
Beetroot

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seaweed Beetroot
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Beetroot
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 6.16g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 64)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.5)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 155mg)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.22g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Seaweed Beetroot Opinion
Calories 43 43
Protein 1.68 1.61 Seaweed
Fats 0.56 0.17 Seaweed
Vitamin C 3 4.9 Beetroot
Net carbs 8.270000457763672 6.760000228881836 Seaweed
Carbs 9.57 9.56 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 0.8 Seaweed
Calcium 168 16 Seaweed
Potassium 89 325 Beetroot
Magnesium 121 23 Seaweed
Sugar 0.6 6.76 Seaweed
Fiber 1.3 2.8 Beetroot
Copper 0.13 0.075 Seaweed
Zinc 1.23 0.35 Seaweed
Starch
Phosphorus 42 40 Seaweed
Sodium 233 78 Beetroot
Vitamin A 116 33 Seaweed
Vitamin E 0.87 0.04 Seaweed
Vitamin D 0 0
Vitamin B1 0.05 0.031 Seaweed
Vitamin B2 0.15 0.04 Seaweed
Vitamin B3 0.47 0.334 Seaweed
Vitamin B5 0.642 0.155 Seaweed
Vitamin B6 0.002 0.067 Beetroot
Vitamin B12 0 0
Vitamin K 66 0.2 Seaweed
Folate 180 109 Seaweed
Trans Fat 0 0
Saturated Fat 0.247 0.027 Beetroot
Monounsaturated Fat 0.098 0.032 Seaweed
Polyunsaturated fat 0.047 0.06 Beetroot
Tryptophan 0.048 0.019 Seaweed
Threonine 0.055 0.047 Seaweed
Isoleucine 0.076 0.048 Seaweed
Leucine 0.083 0.068 Seaweed
Lysine 0.082 0.058 Seaweed
Methionine 0.025 0.018 Seaweed
Phenylalanine 0.043 0.046 Beetroot
Valine 0.072 0.056 Seaweed
Histidine 0.024 0.021 Seaweed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.