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Seaweed vs. Brown sugar — In-Depth Nutrition Comparison

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How are seaweed and brown sugar different?

  • Seaweed has more vitamin K, folate, iron, magnesium, vitamin B2, zinc, vitamin B5, copper, and calcium than brown sugar.
  • Daily need coverage for vitamin K for seaweed is 55% higher.
  • Brown sugar has less sodium.

Seaweed, kelp, raw and Sugars, brown are the varieties used in this article.

Infographic

Seaweed vs Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +1244.4%
Contains more CalciumCalcium +102.4%
Contains more IronIron +301.4%
Contains more CopperCopper +176.6%
Contains more ZincZinc +4000%
Contains more PhosphorusPhosphorus +950%
Contains more ManganeseManganese +212.5%
Contains more PotassiumPotassium +49.4%
Contains less SodiumSodium -88%
Contains more SeleniumSelenium +71.4%

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.
Seaweed
10
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% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +327.3%
Contains more Vitamin B5Vitamin B5 +386.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +17900%
Contains more CholineCholine +456.5%
Contains more Vitamin B6Vitamin B6 +1950%
~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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +1300%
Contains more FatsFats +∞%
Contains more WaterWater +5988.1%
Contains more OtherOther +1368.9%
Contains more CarbsCarbs +925%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Brown sugar DV% diff.
Vitamin K 66µg 0µg 55%
Folate 180µg 1µg 45%
Carbs 9.57g 98.09g 30%
Magnesium 121mg 9mg 27%
Iron 2.85mg 0.71mg 27%
Calories 43kcal 380kcal 17%
Vitamin B2 0.15mg 0mg 12%
Zinc 1.23mg 0.03mg 11%
Vitamin B5 0.642mg 0.132mg 10%
Calcium 168mg 83mg 9%
Copper 0.13mg 0.047mg 9%
Sodium 233mg 28mg 9%
Vitamin E 0.87mg 0mg 6%
Manganese 0.2mg 0.064mg 6%
Fiber 1.3g 0g 5%
Phosphorus 42mg 4mg 5%
Vitamin B1 0.05mg 0mg 4%
Vitamin C 3mg 0mg 3%
Protein 1.68g 0.12g 3%
Vitamin B6 0.002mg 0.041mg 3%
Vitamin B3 0.47mg 0.11mg 2%
Choline 12.8mg 2.3mg 2%
Selenium 0.7µg 1.2µg 1%
Fructose 1.11g 1%
Potassium 89mg 133mg 1%
Fats 0.56g 0g 1%
Saturated fat 0.247g 0g 1%
Vitamin A 6µg 0µg 1%
Net carbs 8.27g 98.09g N/A
Sugar 0.6g 97.02g N/A
Monounsaturated fat 0.098g 0g 0%
Polyunsaturated fat 0.047g 0g 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 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 Brown sugar
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
2%
Brown sugar
Minerals Daily Need Coverage Score
41%
Seaweed
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 96.42g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 71)
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?
Brown sugar
Brown sugar contains less Sodium (difference - 205mg)
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 0.247g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.