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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 C, Vitamin A RAE, and Vitamin B6.
  • Chinese cabbage's daily need coverage for Vitamin C is 47% 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +60%
Contains more Iron +256.3%
Contains more Magnesium +536.8%
Contains more Phosphorus +13.5%
Contains more Zinc +547.4%
Contains more Copper +519%
Contains more Potassium +183.1%
Contains less Sodium -72.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains more Calcium +60%
Contains more Iron +256.3%
Contains more Magnesium +536.8%
Contains more Phosphorus +13.5%
Contains more Zinc +547.4%
Contains more Copper +519%
Contains more Potassium +183.1%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +866.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +629.5%
Contains more Folate +172.7%
Contains more Vitamin K +45.1%
Contains more Vitamin A +3751.7%
Contains more Vitamin C +1400%
Contains more Vitamin B6 +9600%
Equal in Vitamin B3 - 0.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +866.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +629.5%
Contains more Folate +172.7%
Contains more Vitamin K +45.1%
Contains more Vitamin A +3751.7%
Contains more Vitamin C +1400%
Contains more Vitamin B6 +9600%
Equal in Vitamin B3 - 0.5

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seaweed Chinese 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 Chinese cabbage Opinion
Net carbs 8.27g 1.18g Seaweed
Protein 1.68g 1.5g Seaweed
Fats 0.56g 0.2g Seaweed
Carbs 9.57g 2.18g Seaweed
Calories 43kcal 13kcal Seaweed
Starch g g
Fructose g g
Sugar 0.6g 1.18g Seaweed
Fiber 1.3g 1g Seaweed
Calcium 168mg 105mg Seaweed
Iron 2.85mg 0.8mg Seaweed
Magnesium 121mg 19mg Seaweed
Phosphorus 42mg 37mg Seaweed
Potassium 89mg 252mg Chinese cabbage
Sodium 233mg 65mg Chinese cabbage
Zinc 1.23mg 0.19mg Seaweed
Copper 0.13mg 0.021mg Seaweed
Vitamin A 116IU 4468IU Chinese cabbage
Vitamin E 0.87mg 0.09mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 45mg Chinese cabbage
Vitamin B1 0.05mg 0.04mg Seaweed
Vitamin B2 0.15mg 0.07mg Seaweed
Vitamin B3 0.47mg 0.5mg Chinese cabbage
Vitamin B5 0.642mg 0.088mg Seaweed
Vitamin B6 0.002mg 0.194mg Chinese cabbage
Folate 180µg 66µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 45.5µg Seaweed
Tryptophan 0.048mg 0.015mg Seaweed
Threonine 0.055mg 0.049mg Seaweed
Isoleucine 0.076mg 0.085mg Chinese cabbage
Leucine 0.083mg 0.088mg Chinese cabbage
Lysine 0.082mg 0.089mg Chinese cabbage
Methionine 0.025mg 0.009mg Seaweed
Phenylalanine 0.043mg 0.044mg Chinese cabbage
Valine 0.072mg 0.066mg Seaweed
Histidine 0.024mg 0.026mg Chinese cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.027g Chinese cabbage
Monounsaturated Fat 0.098g 0.015g Seaweed
Polyunsaturated fat 0.047g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Chinese cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Seaweed
56
Chinese cabbage
Mineral Summary Score
47
Seaweed
17
Chinese cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Seaweed
9%
Chinese cabbage
Carbohydrates
10%
Seaweed
2%
Chinese cabbage
Fats
3%
Seaweed
1%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.58g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 168mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.22g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.