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  6. Seaweed vs. Beetroot

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
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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +426.1%
Contains more CalciumCalcium +950%
Contains more IronIron +256.3%
Contains more CopperCopper +73.3%
Contains more ZincZinc +251.4%
Contains more PotassiumPotassium +265.2%
Contains less SodiumSodium -66.5%
Contains more ManganeseManganese +64.5%
~equal in Phosphorus ~40mg
~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 10% 7% 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 16% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin AVitamin A +251.5%
Contains more Vitamin EVitamin E +2075%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +40.7%
Contains more Vitamin B5Vitamin B5 +314.2%
Contains more Vitamin KVitamin K +32900%
Contains more FolateFolate +65.1%
Contains more CholineCholine +113.3%
Contains more Vitamin CVitamin C +63.3%
Contains more Vitamin B6Vitamin B6 +3250%
~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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more FatsFats +229.4%
Contains more OtherOther +512%
~equal in Protein ~1.61g
~equal in Carbs ~9.56g
~equal in Water ~87.58g

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
23% 27% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated Fat +206.3%
Contains less Sat. FatSaturated Fat -89.1%
Contains more Poly. FatPolyunsaturated fat +27.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Seaweed Beetroot Opinion
Calories 43kcal 43kcal
Protein 1.68g 1.61g Seaweed
Fats 0.56g 0.17g Seaweed
Vitamin C 3mg 4.9mg Beetroot
Net carbs 8.27g 6.76g Seaweed
Carbs 9.57g 9.56g Seaweed
Magnesium 121mg 23mg Seaweed
Calcium 168mg 16mg Seaweed
Potassium 89mg 325mg Beetroot
Iron 2.85mg 0.8mg Seaweed
Sugar 0.6g 6.76g Seaweed
Fiber 1.3g 2.8g Beetroot
Copper 0.13mg 0.075mg Seaweed
Zinc 1.23mg 0.35mg Seaweed
Phosphorus 42mg 40mg Seaweed
Sodium 233mg 78mg Beetroot
Vitamin A 116IU 33IU Seaweed
Vitamin A 6µg 2µg Seaweed
Vitamin E 0.87mg 0.04mg Seaweed
Manganese 0.2mg 0.329mg Beetroot
Selenium 0.7µg 0.7µg
Vitamin B1 0.05mg 0.031mg Seaweed
Vitamin B2 0.15mg 0.04mg Seaweed
Vitamin B3 0.47mg 0.334mg Seaweed
Vitamin B5 0.642mg 0.155mg Seaweed
Vitamin B6 0.002mg 0.067mg Beetroot
Vitamin K 66µg 0.2µg Seaweed
Folate 180µg 109µg Seaweed
Choline 12.8mg 6mg Seaweed
Saturated Fat 0.247g 0.027g Beetroot
Monounsaturated Fat 0.098g 0.032g Seaweed
Polyunsaturated fat 0.047g 0.06g Beetroot
Tryptophan 0.048mg 0.019mg Seaweed
Threonine 0.055mg 0.047mg Seaweed
Isoleucine 0.076mg 0.048mg Seaweed
Leucine 0.083mg 0.068mg Seaweed
Lysine 0.082mg 0.058mg Seaweed
Methionine 0.025mg 0.018mg Seaweed
Phenylalanine 0.043mg 0.046mg Beetroot
Valine 0.072mg 0.056mg Seaweed
Histidine 0.024mg 0.021mg Seaweed
Omega-3 - EPA 0.004g 0g Seaweed

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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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
34%
Seaweed
12%
Beetroot
Minerals Daily Need Coverage Score
41%
Seaweed
19%
Beetroot

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)

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. 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.