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  6. Seaweed vs. Brussels sprouts

Seaweed vs. Brussels sprouts — In-Depth Nutrition Comparison

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Summary of differences between seaweed and Brussels sprouts

  • Seaweed has more folate, magnesium, iron, and calcium; however, Brussels sprouts are higher in vitamin K, vitamin C, vitamin B6, vitamin A, and fiber.
  • Brussels sprouts cover your daily need for vitamin K, 93% more than seaweed.
  • Seaweed has 9 times more sodium than Brussels sprouts. While seaweed has 233mg of sodium, Brussels sprouts have only 25mg.

These are the specific foods used in this comparison Seaweed, kelp, raw and Brussels sprouts, raw.

Infographic

Seaweed vs Brussels sprouts 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% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +426.1%
Contains more CalciumCalcium +300%
Contains more IronIron +103.6%
Contains more CopperCopper +85.7%
Contains more ZincZinc +192.9%
Contains more PotassiumPotassium +337.1%
Contains more PhosphorusPhosphorus +64.3%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +68.5%
Contains more SeleniumSelenium +128.6%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more FolateFolate +195.1%
Contains more Vitamin CVitamin C +2733.3%
Contains more Vitamin AVitamin A +533.3%
Contains more Vitamin B1Vitamin B1 +178%
Contains more Vitamin B3Vitamin B3 +58.5%
Contains more Vitamin B6Vitamin B6 +10850%
Contains more Vitamin KVitamin K +168.2%
Contains more CholineCholine +49.2%
~equal in Vitamin E ~0.88mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Brussels sprouts DV% diff.
Polyunsaturated fat 0.047g 153g 1020%
Vitamin K 66µg 177µg 93%
Vitamin C 3mg 85mg 91%
Folate 180µg 61µg 30%
Magnesium 121mg 23mg 23%
Iron 2.85mg 1.4mg 18%
Vitamin B6 0.002mg 0.219mg 17%
Calcium 168mg 42mg 13%
Fiber 1.3g 3.8g 10%
Sodium 233mg 25mg 9%
Potassium 89mg 389mg 9%
Vitamin B5 0.642mg 0.309mg 7%
Vitamin B1 0.05mg 0.139mg 7%
Copper 0.13mg 0.07mg 7%
Zinc 1.23mg 0.42mg 7%
Manganese 0.2mg 0.337mg 6%
Vitamin B2 0.15mg 0.09mg 5%
Phosphorus 42mg 69mg 4%
Vitamin A 6µg 38µg 4%
Protein 1.68g 3.38g 3%
Selenium 0.7µg 1.6µg 2%
Vitamin B3 0.47mg 0.745mg 2%
Choline 12.8mg 19.1mg 1%
Saturated fat 0.247g 0.062g 1%
Fructose 0.93g 1%
Calories 43kcal 43kcal 0%
Fats 0.56g 0.3g 0%
Carbs 9.57g 8.95g 0%
Net carbs 8.27g 5.15g N/A
Sugar 0.6g 2.2g N/A
Vitamin E 0.87mg 0.88mg 0%
Monounsaturated fat 0.098g 0.023g 0%
Tryptophan 0.048mg 0.037mg 0%
Threonine 0.055mg 0.12mg 0%
Isoleucine 0.076mg 0.132mg 0%
Leucine 0.083mg 0.152mg 0%
Lysine 0.082mg 0.154mg 0%
Methionine 0.025mg 0.032mg 0%
Phenylalanine 0.043mg 0.098mg 0%
Valine 0.072mg 0.155mg 0%
Histidine 0.024mg 0.076mg 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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more FatsFats +86.7%
Contains more OtherOther +382.5%
Contains more ProteinProtein +101.2%
~equal in Carbs ~8.95g
~equal in Water ~86g

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +326.1%
Contains less Sat. FatSaturated fat -74.9%
Contains more Poly. FatPolyunsaturated fat +325431.9%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.