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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +578.6%
Contains more Calcium +663.6%
Contains more Magnesium +706.7%
Contains more Copper +233.3%
Contains more Zinc +355.6%
Contains more Potassium +236%
Contains less Sodium -87.1%
Equal in Phosphorus - 44
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +578.6%
Contains more Calcium +663.6%
Contains more Magnesium +706.7%
Contains more Copper +233.3%
Contains more Zinc +355.6%
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 Vitamin K +325.8%
Contains more Folate +215.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
Contains more Vitamin E +987.5%
Contains more Vitamin B2 +150%
Contains more Vitamin K +325.8%
Contains more Folate +215.8%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Seaweed Cauliflower Opinion
Calories 43 25 Seaweed
Protein 1.68 1.92 Cauliflower
Fats 0.56 0.28 Seaweed
Vitamin C 3 48.2 Cauliflower
Net carbs 8.270000457763672 2.9700000286102295 Seaweed
Carbs 9.57 4.97 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 0.42 Seaweed
Calcium 168 22 Seaweed
Potassium 89 299 Cauliflower
Magnesium 121 15 Seaweed
Sugar 0.6 1.91 Seaweed
Fiber 1.3 2 Cauliflower
Copper 0.13 0.039 Seaweed
Zinc 1.23 0.27 Seaweed
Starch
Phosphorus 42 44 Cauliflower
Sodium 233 30 Cauliflower
Vitamin A 116 0 Seaweed
Vitamin E 0.87 0.08 Seaweed
Vitamin D 0 0
Vitamin B1 0.05 0.05
Vitamin B2 0.15 0.06 Seaweed
Vitamin B3 0.47 0.507 Cauliflower
Vitamin B5 0.642 0.667 Cauliflower
Vitamin B6 0.002 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 66 15.5 Seaweed
Folate 180 57 Seaweed
Trans Fat 0 0
Saturated Fat 0.247 0.13 Cauliflower
Monounsaturated Fat 0.098 0.034 Seaweed
Polyunsaturated fat 0.047 0.031 Seaweed
Tryptophan 0.048 0.02 Seaweed
Threonine 0.055 0.076 Cauliflower
Isoleucine 0.076 0.071 Seaweed
Leucine 0.083 0.106 Cauliflower
Lysine 0.082 0.217 Cauliflower
Methionine 0.025 0.02 Seaweed
Phenylalanine 0.043 0.065 Cauliflower
Valine 0.072 0.125 Cauliflower
Histidine 0.024 0.056 Cauliflower
Fructose 0.97 Cauliflower

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.