Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Seaweed vs. Chard raw — In-Depth Nutrition Comparison

Compare

Important differences between seaweed and chard raw

  • Seaweed has more folate, iron, calcium, magnesium, vitamin B5, and zinc; however, chard raw has more vitamin K, vitamin A, vitamin C, and potassium.
  • Chard raw's daily need coverage for vitamin K is 637% more.
  • Seaweed has 13 times more folate than chard raw. Seaweed has 180µg of folate, while chard raw has 14µg.

The food varieties used in the comparison are Seaweed, kelp, raw and Chard, swiss, raw.

Infographic

Seaweed vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +49.4%
Contains more CalciumCalcium +229.4%
Contains more IronIron +58.3%
Contains more ZincZinc +241.7%
Contains more PotassiumPotassium +325.8%
Contains more CopperCopper +37.7%
Contains more ManganeseManganese +83%
Contains more SeleniumSelenium +28.6%
~equal in Phosphorus ~46mg
~equal in Sodium ~213mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +273.3%
Contains more FolateFolate +1185.7%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +5000%
Contains more Vitamin EVitamin E +117.2%
Contains more Vitamin B6Vitamin B6 +4850%
Contains more Vitamin KVitamin K +1157.6%
Contains more CholineCholine +40.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +180%
Contains more CarbsCarbs +155.9%
Contains more OtherOther +313.1%
Contains more WaterWater +13.6%
~equal in Protein ~1.8g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +145%
Contains less Sat. FatSaturated fat -87.9%
Contains more Poly. FatPolyunsaturated fat +48.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Chard raw DV% diff.
Vitamin K 66µg 830µg 637%
Folate 180µg 14µg 42%
Vitamin A 6µg 306µg 33%
Vitamin C 3mg 30mg 30%
Iron 2.85mg 1.8mg 13%
Calcium 168mg 51mg 12%
Magnesium 121mg 81mg 10%
Vitamin B5 0.642mg 0.172mg 9%
Potassium 89mg 379mg 9%
Zinc 1.23mg 0.36mg 8%
Vitamin E 0.87mg 1.89mg 7%
Vitamin B6 0.002mg 0.099mg 7%
Manganese 0.2mg 0.366mg 7%
Copper 0.13mg 0.179mg 5%
Vitamin B2 0.15mg 0.09mg 5%
Carbs 9.57g 3.74g 2%
Choline 12.8mg 18mg 1%
Saturated fat 0.247g 0.03g 1%
Calories 43kcal 19kcal 1%
Vitamin B1 0.05mg 0.04mg 1%
Sodium 233mg 213mg 1%
Phosphorus 42mg 46mg 1%
Fiber 1.3g 1.6g 1%
Fats 0.56g 0.2g 1%
Protein 1.68g 1.8g 0%
Net carbs 8.27g 2.14g N/A
Sugar 0.6g 1.1g N/A
Selenium 0.7µg 0.9µg 0%
Vitamin B3 0.47mg 0.4mg 0%
Monounsaturated fat 0.098g 0.04g 0%
Polyunsaturated fat 0.047g 0.07g 0%
Tryptophan 0.048mg 0.017mg 0%
Threonine 0.055mg 0.083mg 0%
Isoleucine 0.076mg 0.147mg 0%
Leucine 0.083mg 0.13mg 0%
Lysine 0.082mg 0.099mg 0%
Methionine 0.025mg 0.019mg 0%
Phenylalanine 0.043mg 0.11mg 0%
Valine 0.072mg 0.11mg 0%
Histidine 0.024mg 0.036mg 0%
Omega-3 - EPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
Seaweed
185%
Chard raw
Minerals Daily Need Coverage Score
41%
Seaweed
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.5g)
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 contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.217g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.