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Seaweed vs. Blueberry — In-Depth Nutrition Comparison

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A recap on differences between seaweed and blueberries

  • Blueberries have less folate, vitamin K, iron, magnesium, calcium, vitamin B5, zinc, vitamin B2, and copper.
  • Seaweed covers your daily folate needs 44% more than blueberries.
  • Blueberries contain 233 times less sodium than seaweed. Seaweed contains 233mg of sodium, while blueberries contain 1mg.

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

Infographic

Seaweed vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +1916.7%
Contains more CalciumCalcium +2700%
Contains more PotassiumPotassium +15.6%
Contains more IronIron +917.9%
Contains more CopperCopper +128.1%
Contains more ZincZinc +668.8%
Contains more PhosphorusPhosphorus +250%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +68%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +52.6%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B2Vitamin B2 +265.9%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin B5Vitamin B5 +417.7%
Contains more Vitamin KVitamin K +242%
Contains more FolateFolate +2900%
Contains more CholineCholine +113.3%
Contains more Vitamin CVitamin C +223.3%
Contains more Vitamin B6Vitamin B6 +2500%
~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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +127%
Contains more FatsFats +69.7%
Contains more OtherOther +2773.9%
Contains more CarbsCarbs +51.4%
~equal in Water ~84.21g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +108.5%
Contains less Sat. FatSaturated fat -88.7%
Contains more Poly. FatPolyunsaturated fat +210.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Blueberry
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 Blueberry DV% diff.
Folate 180µg 6µg 44%
Vitamin K 66µg 19.3µg 39%
Iron 2.85mg 0.28mg 32%
Magnesium 121mg 6mg 27%
Calcium 168mg 6mg 16%
Sodium 233mg 1mg 10%
Vitamin B5 0.642mg 0.124mg 10%
Zinc 1.23mg 0.16mg 10%
Vitamin B2 0.15mg 0.041mg 8%
Copper 0.13mg 0.057mg 8%
Vitamin C 3mg 9.7mg 7%
Fructose 4.97g 6%
Manganese 0.2mg 0.336mg 6%
Vitamin B6 0.002mg 0.052mg 4%
Fiber 1.3g 2.4g 4%
Phosphorus 42mg 12mg 4%
Vitamin E 0.87mg 0.57mg 2%
Carbs 9.57g 14.49g 2%
Protein 1.68g 0.74g 2%
Choline 12.8mg 6mg 1%
Saturated fat 0.247g 0.028g 1%
Polyunsaturated fat 0.047g 0.146g 1%
Calories 43kcal 57kcal 1%
Vitamin B1 0.05mg 0.037mg 1%
Selenium 0.7µg 0.1µg 1%
Fats 0.56g 0.33g 0%
Net carbs 8.27g 12.09g N/A
Potassium 89mg 77mg 0%
Sugar 0.6g 9.96g N/A
Starch 0.03g 0%
Vitamin A 6µg 3µg 0%
Vitamin B3 0.47mg 0.418mg 0%
Monounsaturated fat 0.098g 0.047g 0%
Tryptophan 0.048mg 0.003mg 0%
Threonine 0.055mg 0.02mg 0%
Isoleucine 0.076mg 0.023mg 0%
Leucine 0.083mg 0.044mg 0%
Lysine 0.082mg 0.013mg 0%
Methionine 0.025mg 0.012mg 0%
Phenylalanine 0.043mg 0.026mg 0%
Valine 0.072mg 0.031mg 0%
Histidine 0.024mg 0.011mg 0%
Omega-3 - EPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Blueberry
Low Calories diet ok
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
33%
Seaweed
11%
Blueberry
Minerals Daily Need Coverage Score
41%
Seaweed
10%
Blueberry

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 9.36g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 53)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.3)
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?
Blueberry
Blueberry contains less Sodium (difference - 232mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 0.219g)
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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.