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Seaweed vs. Cod — In-Depth Nutrition Comparison

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Significant differences between seaweed and cod

  • Seaweed has more vitamin K, folate, iron, magnesium, and calcium; however, cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, and vitamin B6.
  • Cod covers your daily vitamin B5 needs 3047% more than seaweed.
  • Cod has 660 times less vitamin K than seaweed. Seaweed has 66µg of vitamin K, while cod has 0.1µg.

Specific food types used in this comparison are Seaweed, kelp, raw and Fish, cod, Atlantic, raw.

Infographic

Seaweed vs Cod 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%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +278.1%
Contains more CalciumCalcium +950%
Contains more IronIron +650%
Contains more CopperCopper +364.3%
Contains more ZincZinc +173.3%
Contains more ManganeseManganese +1233.3%
Contains more PotassiumPotassium +364%
Contains more PhosphorusPhosphorus +383.3%
Contains less SodiumSodium -76.8%
Contains more SeleniumSelenium +4628.6%

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%
Cod
Cod
8
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +35.9%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin KVitamin K +65900%
Contains more FolateFolate +2471.4%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B3Vitamin B3 +338.9%
Contains more Vitamin B5Vitamin B5 +23731.8%
Contains more Vitamin B6Vitamin B6 +12150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +409.4%

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +2103.3%
Contains more ProteinProtein +960.1%
Contains more FatsFats +19.6%
~equal in Water ~81.22g

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -47%
Contains more Poly. FatPolyunsaturated fat +391.5%
~equal in Monounsaturated fat ~0.094g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Cod DV% diff.
Vitamin B5 0.642mg 153mg 3047%
Selenium 0.7µg 33.1µg 59%
Vitamin K 66µg 0.1µg 55%
Folate 180µg 7µg 43%
Vitamin B12 0µg 0.91µg 38%
Protein 1.68g 17.81g 32%
Iron 2.85mg 0.38mg 31%
Phosphorus 42mg 203mg 23%
Magnesium 121mg 32mg 21%
Vitamin B6 0.002mg 0.245mg 19%
Calcium 168mg 16mg 15%
Cholesterol 0mg 43mg 14%
Copper 0.13mg 0.028mg 11%
Potassium 89mg 413mg 10%
Vitamin B3 0.47mg 2.063mg 10%
Choline 12.8mg 65.2mg 10%
Manganese 0.2mg 0.015mg 8%
Sodium 233mg 54mg 8%
Vitamin B2 0.15mg 0.065mg 7%
Zinc 1.23mg 0.45mg 7%
Vitamin D 0µg 0.9µg 5%
Fiber 1.3g 0g 5%
Vitamin D 0IU 36IU 5%
Carbs 9.57g 0g 3%
Calories 43kcal 82kcal 2%
Vitamin B1 0.05mg 0.076mg 2%
Vitamin E 0.87mg 0.64mg 2%
Vitamin C 3mg 1mg 2%
Vitamin A 6µg 12µg 1%
Saturated fat 0.247g 0.131g 1%
Polyunsaturated fat 0.047g 0.231g 1%
Fats 0.56g 0.67g 0%
Net carbs 8.27g 0g N/A
Sugar 0.6g 0g N/A
Monounsaturated fat 0.098g 0.094g 0%
Tryptophan 0.048mg 0.199mg 0%
Threonine 0.055mg 0.781mg 0%
Isoleucine 0.076mg 0.821mg 0%
Leucine 0.083mg 1.447mg 0%
Lysine 0.082mg 1.635mg 0%
Methionine 0.025mg 0.527mg 0%
Phenylalanine 0.043mg 0.695mg 0%
Valine 0.072mg 0.917mg 0%
Histidine 0.024mg 0.524mg 0%
Omega-3 - EPA 0.004g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Cod
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
731%
Cod
Minerals Daily Need Coverage Score
41%
Seaweed
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 43mg)
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 - $1.3)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 179mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 0.116g)
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.