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  6. Seaweed vs. Collard Greens

Seaweed vs. Collard Greens — In-Depth Nutrition Comparison

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What are the differences between Seaweed and Collard Greens?

  • Seaweed is higher in Folate, Magnesium, and Iron, yet Collard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Manganese, Fiber, and Vitamin B6.
  • Collard Greens's daily need coverage for Vitamin K is 284% more.
  • Seaweed has 16 times more Sodium than Collard Greens. While Seaweed has 233mg of Sodium, Collard Greens has only 15mg.

We used Seaweed, kelp, raw and Collards, cooked, boiled, drained, without salt types in this article.

Infographic

Seaweed vs Collard Greens 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.
Seaweed
Seaweed
7
:
3
Collard Greens
Collard Greens
Contains more Calcium +19.1%
Contains more Iron +152.2%
Contains more Magnesium +476.2%
Contains more Phosphorus +31.3%
Contains more Zinc +434.8%
Contains more Copper +154.9%
Contains more Selenium +40%
Contains more Potassium +31.5%
Contains less Sodium -93.6%
Contains more Manganese +155%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Calcium +19.1%
Contains more Iron +152.2%
Contains more Magnesium +476.2%
Contains more Phosphorus +31.3%
Contains more Zinc +434.8%
Contains more Copper +154.9%
Contains more Selenium +40%
Contains more Potassium +31.5%
Contains less Sodium -93.6%
Contains more Manganese +155%

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.
Seaweed
Seaweed
4
:
6
Collard Greens
Collard Greens
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +41.5%
Contains more Vitamin B5 +194.5%
Contains more Folate +1025%
Contains more Vitamin A +6451.7%
Contains more Vitamin C +506.7%
Contains more Vitamin B3 +22.3%
Contains more Vitamin B6 +6300%
Contains more Vitamin K +516.1%
Equal in Vitamin E - 0.88
Seaweed
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%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +41.5%
Contains more Vitamin B5 +194.5%
Contains more Folate +1025%
Contains more Vitamin A +6451.7%
Contains more Vitamin C +506.7%
Contains more Vitamin B3 +22.3%
Contains more Vitamin B6 +6300%
Contains more Vitamin K +516.1%
Equal in Vitamin E - 0.88

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
2
:
3
Collard Greens
Collard Greens
Contains more Carbs +69.4%
Contains more Other +793.2%
Contains more Protein +61.3%
Contains more Fats +28.6%
Contains more Water +10.5%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Carbs +69.4%
Contains more Other +793.2%
Contains more Protein +61.3%
Contains more Fats +28.6%
Contains more Water +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Collard Greens
Collard Greens
Contains more Monounsaturated Fat +276.9%
Contains less Saturated Fat -81%
Contains more Polyunsaturated fat +268.1%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains more Monounsaturated Fat +276.9%
Contains less Saturated Fat -81%
Contains more Polyunsaturated fat +268.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Collard Greens Opinion
Net carbs 8.27g 1.65g Seaweed
Protein 1.68g 2.71g Collard Greens
Fats 0.56g 0.72g Collard Greens
Carbs 9.57g 5.65g Seaweed
Calories 43kcal 33kcal Seaweed
Sugar 0.6g 0.4g Collard Greens
Fiber 1.3g 4g Collard Greens
Calcium 168mg 141mg Seaweed
Iron 2.85mg 1.13mg Seaweed
Magnesium 121mg 21mg Seaweed
Phosphorus 42mg 32mg Seaweed
Potassium 89mg 117mg Collard Greens
Sodium 233mg 15mg Collard Greens
Zinc 1.23mg 0.23mg Seaweed
Copper 0.13mg 0.051mg Seaweed
Manganese 0.2mg 0.51mg Collard Greens
Selenium 0.7µg 0.5µg Seaweed
Vitamin A 116IU 7600IU Collard Greens
Vitamin A RAE 6µg 380µg Collard Greens
Vitamin E 0.87mg 0.88mg Collard Greens
Vitamin C 3mg 18.2mg Collard Greens
Vitamin B1 0.05mg 0.04mg Seaweed
Vitamin B2 0.15mg 0.106mg Seaweed
Vitamin B3 0.47mg 0.575mg Collard Greens
Vitamin B5 0.642mg 0.218mg Seaweed
Vitamin B6 0.002mg 0.128mg Collard Greens
Folate 180µg 16µg Seaweed
Vitamin K 66µg 406.6µg Collard Greens
Tryptophan 0.048mg 0.027mg Seaweed
Threonine 0.055mg 0.074mg Collard Greens
Isoleucine 0.076mg 0.086mg Collard Greens
Leucine 0.083mg 0.13mg Collard Greens
Lysine 0.082mg 0.101mg Collard Greens
Methionine 0.025mg 0.028mg Collard Greens
Phenylalanine 0.043mg 0.075mg Collard Greens
Valine 0.072mg 0.104mg Collard Greens
Histidine 0.024mg 0.04mg Collard Greens
Saturated Fat 0.247g 0.047g Collard Greens
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.026g Seaweed
Polyunsaturated fat 0.047g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Collard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
36%
Seaweed
138%
Collard Greens
Minerals Daily Need Coverage Score
41%
Seaweed
22%
Collard Greens

Comparison summary

Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 218mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.2g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.