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  6. Seaweed vs. Beetroot

Seaweed vs. Beetroot — In-Depth Nutrition Comparison

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A recap on the 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% 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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin AVitamin A +200%
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

All nutrients comparison - raw data values

Nutrient Seaweed Beetroot DV% diff.
Vitamin K 66µg 0.2µg 55%
Iron 2.85mg 0.8mg 26%
Magnesium 121mg 23mg 23%
Folate 180µg 109µg 18%
Calcium 168mg 16mg 15%
Vitamin B5 0.642mg 0.155mg 10%
Vitamin B2 0.15mg 0.04mg 8%
Zinc 1.23mg 0.35mg 8%
Sodium 233mg 78mg 7%
Potassium 89mg 325mg 7%
Manganese 0.2mg 0.329mg 6%
Vitamin E 0.87mg 0.04mg 6%
Fiber 1.3g 2.8g 6%
Copper 0.13mg 0.075mg 6%
Vitamin B6 0.002mg 0.067mg 5%
Vitamin B1 0.05mg 0.031mg 2%
Vitamin C 3mg 4.9mg 2%
Choline 12.8mg 6mg 1%
Saturated fat 0.247g 0.027g 1%
Fats 0.56g 0.17g 1%
Vitamin B3 0.47mg 0.334mg 1%
Calories 43kcal 43kcal 0%
Protein 1.68g 1.61g 0%
Carbs 9.57g 9.56g 0%
Net carbs 8.27g 6.76g N/A
Sugar 0.6g 6.76g N/A
Phosphorus 42mg 40mg 0%
Vitamin A 6µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.098g 0.032g 0%
Polyunsaturated fat 0.047g 0.06g 0%
Tryptophan 0.048mg 0.019mg 0%
Threonine 0.055mg 0.047mg 0%
Isoleucine 0.076mg 0.048mg 0%
Leucine 0.083mg 0.068mg 0%
Lysine 0.082mg 0.058mg 0%
Methionine 0.025mg 0.018mg 0%
Phenylalanine 0.043mg 0.046mg 0%
Valine 0.072mg 0.056mg 0%
Histidine 0.024mg 0.021mg 0%
Omega-3 - EPA 0.004g 0g 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
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%

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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. 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.