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Seaweed vs. Plum — In-Depth Nutrition Comparison

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The main differences between seaweed and plums

  • Seaweed is richer than plums in vitamin K, folate, iron, magnesium, calcium, zinc, vitamin B5, vitamin B2, and copper.
  • Daily need coverage for vitamin K for seaweed is 50% higher.

Food types used in this article are Seaweed, kelp, raw and Plums, raw.

Infographic

Seaweed vs Plum 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%
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +1628.6%
Contains more CalciumCalcium +2700%
Contains more IronIron +1576.5%
Contains more CopperCopper +128.1%
Contains more ZincZinc +1130%
Contains more PhosphorusPhosphorus +162.5%
Contains more ManganeseManganese +284.6%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +76.4%
Contains less SodiumSodium -100%

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%
Plum
3
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin EVitamin E +234.6%
Contains more Vitamin B1Vitamin B1 +78.6%
Contains more Vitamin B2Vitamin B2 +476.9%
Contains more Vitamin B3Vitamin B3 +12.7%
Contains more Vitamin B5Vitamin B5 +375.6%
Contains more Vitamin KVitamin K +931.3%
Contains more FolateFolate +3500%
Contains more CholineCholine +573.7%
Contains more Vitamin CVitamin C +216.7%
Contains more Vitamin AVitamin A +183.3%
Contains more Vitamin B6Vitamin B6 +1350%
~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
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +140%
Contains more FatsFats +100%
Contains more OtherOther +1686.5%
Contains more CarbsCarbs +19.3%
~equal in Water ~87.23g

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
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +36.7%
~equal in Polyunsaturated fat ~0.044g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Plum DV% diff.
Vitamin K 66µg 6.4µg 50%
Folate 180µg 5µg 44%
Iron 2.85mg 0.17mg 34%
Magnesium 121mg 7mg 27%
Calcium 168mg 6mg 16%
Vitamin B2 0.15mg 0.026mg 10%
Sodium 233mg 0mg 10%
Zinc 1.23mg 0.1mg 10%
Vitamin B5 0.642mg 0.135mg 10%
Copper 0.13mg 0.057mg 8%
Vitamin C 3mg 9.5mg 7%
Manganese 0.2mg 0.052mg 6%
Phosphorus 42mg 16mg 4%
Vitamin E 0.87mg 0.26mg 4%
Fructose 3.07g 4%
Potassium 89mg 157mg 2%
Choline 12.8mg 1.9mg 2%
Vitamin B6 0.002mg 0.029mg 2%
Vitamin B1 0.05mg 0.028mg 2%
Protein 1.68g 0.7g 2%
Carbs 9.57g 11.42g 1%
Saturated fat 0.247g 0.017g 1%
Vitamin A 6µg 17µg 1%
Selenium 0.7µg 0µg 1%
Calories 43kcal 46kcal 0%
Fats 0.56g 0.28g 0%
Net carbs 8.27g 10.02g N/A
Sugar 0.6g 9.92g N/A
Fiber 1.3g 1.4g 0%
Vitamin B3 0.47mg 0.417mg 0%
Monounsaturated fat 0.098g 0.134g 0%
Polyunsaturated fat 0.047g 0.044g 0%
Tryptophan 0.048mg 0.009mg 0%
Threonine 0.055mg 0.01mg 0%
Isoleucine 0.076mg 0.014mg 0%
Leucine 0.083mg 0.015mg 0%
Lysine 0.082mg 0.016mg 0%
Methionine 0.025mg 0.008mg 0%
Phenylalanine 0.043mg 0.014mg 0%
Valine 0.072mg 0.016mg 0%
Histidine 0.024mg 0.009mg 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 Plum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Seaweed
8%
Plum
Minerals Daily Need Coverage Score
41%
Seaweed
6%
Plum

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 9.32g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 53)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.5)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 233mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 0.23g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.