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  6. Seaweed vs. Chinese cabbage

Seaweed vs. Chinese cabbage — In-Depth Nutrition Comparison

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Differences between seaweed and Chinese cabbage

  • Seaweed has more folate, iron, magnesium, vitamin K, copper, vitamin B5, and zinc, while Chinese cabbage has more vitamin A, vitamin C, and vitamin B6.
  • Chinese cabbage's daily need coverage for vitamin A is 87% higher.
  • Chinese cabbage contains 7 times less vitamin B5 than seaweed. Seaweed contains 0.642mg of vitamin B5, while Chinese cabbage contains 0.088mg.

The food types used in this comparison are Seaweed, kelp, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Seaweed vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +536.8%
Contains more CalciumCalcium +60%
Contains more IronIron +256.3%
Contains more CopperCopper +519%
Contains more ZincZinc +547.4%
Contains more PhosphorusPhosphorus +13.5%
Contains more ManganeseManganese +25.8%
Contains more SeleniumSelenium +40%
Contains more PotassiumPotassium +183.1%
Contains less SodiumSodium -72.1%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B5Vitamin B5 +629.5%
Contains more Vitamin KVitamin K +45.1%
Contains more FolateFolate +172.7%
Contains more CholineCholine +100%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +3616.7%
Contains more Vitamin B6Vitamin B6 +9600%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Chinese cabbage DV% diff.
Vitamin C 3mg 45mg 47%
Folate 180µg 66µg 29%
Iron 2.85mg 0.8mg 26%
Vitamin A 6µg 223µg 24%
Magnesium 121mg 19mg 24%
Vitamin K 66µg 45.5µg 17%
Vitamin B6 0.002mg 0.194mg 15%
Copper 0.13mg 0.021mg 12%
Vitamin B5 0.642mg 0.088mg 11%
Zinc 1.23mg 0.19mg 9%
Sodium 233mg 65mg 7%
Vitamin B2 0.15mg 0.07mg 6%
Calcium 168mg 105mg 6%
Potassium 89mg 252mg 5%
Vitamin E 0.87mg 0.09mg 5%
Carbs 9.57g 2.18g 2%
Manganese 0.2mg 0.159mg 2%
Calories 43kcal 13kcal 2%
Choline 12.8mg 6.4mg 1%
Saturated fat 0.247g 0.027g 1%
Vitamin B1 0.05mg 0.04mg 1%
Phosphorus 42mg 37mg 1%
Fiber 1.3g 1g 1%
Fats 0.56g 0.2g 1%
Protein 1.68g 1.5g 0%
Net carbs 8.27g 1.18g N/A
Sugar 0.6g 1.18g N/A
Selenium 0.7µg 0.5µg 0%
Vitamin B3 0.47mg 0.5mg 0%
Monounsaturated fat 0.098g 0.015g 0%
Polyunsaturated fat 0.047g 0.096g 0%
Tryptophan 0.048mg 0.015mg 0%
Threonine 0.055mg 0.049mg 0%
Isoleucine 0.076mg 0.085mg 0%
Leucine 0.083mg 0.088mg 0%
Lysine 0.082mg 0.089mg 0%
Methionine 0.025mg 0.009mg 0%
Phenylalanine 0.043mg 0.044mg 0%
Valine 0.072mg 0.066mg 0%
Histidine 0.024mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +12%
Contains more FatsFats +180%
Contains more CarbsCarbs +339%
Contains more OtherOther +726.3%
Contains more WaterWater +16.8%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +553.3%
Contains less Sat. FatSaturated fat -89.1%
Contains more Poly. FatPolyunsaturated fat +104.3%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.