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Seaweed vs Cauliflower - In-Depth Nutrition Comparison

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Significant differences between Seaweed and Cauliflower

  • Seaweed has more Vitamin K, Folate, Iron, Magnesium, Calcium, Copper, and Zinc, however Cauliflower is richer in Vitamin C, and Vitamin B6.
  • Cauliflower covers your daily Vitamin C needs 50% more than Seaweed.
  • Cauliflower has 8 times less Magnesium than Seaweed. Seaweed has 121mg of Magnesium, while Cauliflower has 15mg.
  • Cauliflower contains less Sodium.

Specific food types used in this comparison are Seaweed, kelp, raw and Cauliflower, raw.

Infographic

Seaweed vs Cauliflower 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 +663.6%
Contains more Iron +578.6%
Contains more Magnesium +706.7%
Contains more Zinc +355.6%
Contains more Copper +233.3%
Contains more Potassium +236%
Contains less Sodium -87.1%
Equal in Phosphorus - 44
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains more Calcium +663.6%
Contains more Iron +578.6%
Contains more Magnesium +706.7%
Contains more Zinc +355.6%
Contains more Copper +233.3%
Contains more Potassium +236%
Contains less Sodium -87.1%
Equal in Phosphorus - 44

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 A +∞%
Contains more Vitamin E +987.5%
Contains more Vitamin B2 +150%
Contains more Folate +215.8%
Contains more Vitamin K +325.8%
Contains more Vitamin C +1506.7%
Contains more Vitamin B6 +9100%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.507
Equal in Vitamin B5 - 0.667
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 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +987.5%
Contains more Vitamin B2 +150%
Contains more Folate +215.8%
Contains more Vitamin K +325.8%
Contains more Vitamin C +1506.7%
Contains more Vitamin B6 +9100%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.507
Equal in Vitamin B5 - 0.667

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 Cauliflower
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 Cauliflower Opinion
Net carbs 8.27g 2.97g Seaweed
Protein 1.68g 1.92g Cauliflower
Fats 0.56g 0.28g Seaweed
Carbs 9.57g 4.97g Seaweed
Calories 43kcal 25kcal Seaweed
Starch g g
Fructose g 0.97g Cauliflower
Sugar 0.6g 1.91g Seaweed
Fiber 1.3g 2g Cauliflower
Calcium 168mg 22mg Seaweed
Iron 2.85mg 0.42mg Seaweed
Magnesium 121mg 15mg Seaweed
Phosphorus 42mg 44mg Cauliflower
Potassium 89mg 299mg Cauliflower
Sodium 233mg 30mg Cauliflower
Zinc 1.23mg 0.27mg Seaweed
Copper 0.13mg 0.039mg Seaweed
Vitamin A 116IU 0IU Seaweed
Vitamin E 0.87mg 0.08mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 48.2mg Cauliflower
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.15mg 0.06mg Seaweed
Vitamin B3 0.47mg 0.507mg Cauliflower
Vitamin B5 0.642mg 0.667mg Cauliflower
Vitamin B6 0.002mg 0.184mg Cauliflower
Folate 180µg 57µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 15.5µg Seaweed
Tryptophan 0.048mg 0.02mg Seaweed
Threonine 0.055mg 0.076mg Cauliflower
Isoleucine 0.076mg 0.071mg Seaweed
Leucine 0.083mg 0.106mg Cauliflower
Lysine 0.082mg 0.217mg Cauliflower
Methionine 0.025mg 0.02mg Seaweed
Phenylalanine 0.043mg 0.065mg Cauliflower
Valine 0.072mg 0.125mg Cauliflower
Histidine 0.024mg 0.056mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.13g Cauliflower
Monounsaturated Fat 0.098g 0.034g Seaweed
Polyunsaturated fat 0.047g 0.031g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Cauliflower
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
30
Cauliflower
Mineral Summary Score
47
Seaweed
13
Cauliflower

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
12%
Cauliflower
Carbohydrates
10%
Seaweed
5%
Cauliflower
Fats
3%
Seaweed
1%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.31g)
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 - $0.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 203mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.117g)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.