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Seaweed vs. Cabbage — In-Depth Nutrition Comparison

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The main differences between Seaweed and Cabbage

  • Seaweed is richer in Folate, Iron, Magnesium, Calcium, Copper, Zinc, and Vitamin B5, yet Cabbage is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin C from Cabbage is 37% higher.
  • Seaweed contains 13 times more Sodium than Cabbage. Seaweed contains 233mg of Sodium, while Cabbage contains 18mg.

Food types used in this article are Seaweed, kelp, raw and Cabbage, raw.

Infographic

Seaweed vs Cabbage infographic
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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.
Contains more Calcium +320%
Contains more Iron +506.4%
Contains more Magnesium +908.3%
Contains more Phosphorus +61.5%
Contains more Zinc +583.3%
Contains more Copper +584.2%
Contains more Manganese +25%
Contains more Selenium +133.3%
Contains more Potassium +91%
Contains less Sodium -92.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Contains more Calcium +320%
Contains more Iron +506.4%
Contains more Magnesium +908.3%
Contains more Phosphorus +61.5%
Contains more Zinc +583.3%
Contains more Copper +584.2%
Contains more Manganese +25%
Contains more Selenium +133.3%
Contains more Potassium +91%
Contains less Sodium -92.3%

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.
:
Contains more Vitamin A +18.4%
Contains more Vitamin E +480%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +100.9%
Contains more Vitamin B5 +202.8%
Contains more Folate +318.6%
Contains more Choline +19.6%
Contains more Vitamin C +1120%
Contains more Vitamin B1 +22%
Contains more Vitamin B6 +6100%
Contains more Vitamin K +15.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 7% 166%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 6% 190%
Contains more Vitamin A +18.4%
Contains more Vitamin E +480%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +100.9%
Contains more Vitamin B5 +202.8%
Contains more Folate +318.6%
Contains more Choline +19.6%
Contains more Vitamin C +1120%
Contains more Vitamin B1 +22%
Contains more Vitamin B6 +6100%
Contains more Vitamin K +15.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +31.3%
Contains more Fats +460%
Contains more Carbs +65%
Contains more Other +932.8%
Contains more Water +13%
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more Protein +31.3%
Contains more Fats +460%
Contains more Carbs +65%
Contains more Other +932.8%
Contains more Water +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +476.5%
Contains more Polyunsaturated fat +176.5%
Contains less Saturated Fat -86.2%
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +476.5%
Contains more Polyunsaturated fat +176.5%
Contains less Saturated Fat -86.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Cabbage Opinion
Net carbs 8.27g 3.3g Seaweed
Protein 1.68g 1.28g Seaweed
Fats 0.56g 0.1g Seaweed
Carbs 9.57g 5.8g Seaweed
Calories 43kcal 25kcal Seaweed
Fructose 1.45g Cabbage
Sugar 0.6g 3.2g Seaweed
Fiber 1.3g 2.5g Cabbage
Calcium 168mg 40mg Seaweed
Iron 2.85mg 0.47mg Seaweed
Magnesium 121mg 12mg Seaweed
Phosphorus 42mg 26mg Seaweed
Potassium 89mg 170mg Cabbage
Sodium 233mg 18mg Cabbage
Zinc 1.23mg 0.18mg Seaweed
Copper 0.13mg 0.019mg Seaweed
Manganese 0.2mg 0.16mg Seaweed
Selenium 0.7µg 0.3µg Seaweed
Vitamin A 116IU 98IU Seaweed
Vitamin A RAE 6µg 5µg Seaweed
Vitamin E 0.87mg 0.15mg Seaweed
Vitamin C 3mg 36.6mg Cabbage
Vitamin B1 0.05mg 0.061mg Cabbage
Vitamin B2 0.15mg 0.04mg Seaweed
Vitamin B3 0.47mg 0.234mg Seaweed
Vitamin B5 0.642mg 0.212mg Seaweed
Vitamin B6 0.002mg 0.124mg Cabbage
Folate 180µg 43µg Seaweed
Choline 12.8mg 10.7mg Seaweed
Vitamin K 66µg 76µg Cabbage
Tryptophan 0.048mg 0.011mg Seaweed
Threonine 0.055mg 0.035mg Seaweed
Isoleucine 0.076mg 0.03mg Seaweed
Leucine 0.083mg 0.041mg Seaweed
Lysine 0.082mg 0.044mg Seaweed
Methionine 0.025mg 0.012mg Seaweed
Phenylalanine 0.043mg 0.032mg Seaweed
Valine 0.072mg 0.042mg Seaweed
Histidine 0.024mg 0.022mg Seaweed
Saturated Fat 0.247g 0.034g Cabbage
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.017g Seaweed
Polyunsaturated fat 0.047g 0.017g Seaweed

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.2)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 215mg)
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.213g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.