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  6. Seaweed vs. Plantain raw

Seaweed vs. Plantain raw — In-Depth Nutrition Comparison

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Important differences between seaweed and plantain raw

  • Seaweed has more vitamin K, folate, iron, magnesium, and calcium; however, plantain raw has more vitamin B6, vitamin A, vitamin C, and potassium.
  • Seaweed's daily need coverage for vitamin K is 54% more.
  • Seaweed has 58 times more sodium than plantain raw. Seaweed has 233mg of sodium, while plantain raw has 4mg.

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

Infographic

Seaweed vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +227%
Contains more CalciumCalcium +5500%
Contains more IronIron +375%
Contains more CopperCopper +60.5%
Contains more ZincZinc +778.6%
Contains more PhosphorusPhosphorus +23.5%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +460.7%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +114.3%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +521.4%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B5Vitamin B5 +146.9%
Contains more Vitamin KVitamin K +9328.6%
Contains more FolateFolate +718.2%
Contains more Vitamin CVitamin C +513.3%
Contains more Vitamin AVitamin A +833.3%
Contains more Vitamin B3Vitamin B3 +46%
Contains more Vitamin B6Vitamin B6 +14850%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.5mg

All nutrients comparison - raw data values

Nutrient Seaweed Plantain raw DV% diff.
Vitamin K 66µg 0.7µg 54%
Folate 180µg 22µg 40%
Iron 2.85mg 0.6mg 28%
Vitamin B6 0.002mg 0.299mg 23%
Magnesium 121mg 37mg 20%
Vitamin C 3mg 18.4mg 17%
Calcium 168mg 3mg 17%
Potassium 89mg 499mg 12%
Sodium 233mg 4mg 10%
Zinc 1.23mg 0.14mg 10%
Manganese 0.2mg 9%
Vitamin B5 0.642mg 0.26mg 8%
Carbs 9.57g 31.89g 7%
Vitamin B2 0.15mg 0.054mg 7%
Vitamin A 6µg 56µg 6%
Copper 0.13mg 0.081mg 5%
Vitamin E 0.87mg 0.14mg 5%
Fiber 1.3g 2.3g 4%
Calories 43kcal 122kcal 4%
Phosphorus 42mg 34mg 1%
Selenium 0.7µg 1.5µg 1%
Protein 1.68g 1.3g 1%
Vitamin B3 0.47mg 0.686mg 1%
Fats 0.56g 0.37g 0%
Net carbs 8.27g 29.59g N/A
Sugar 0.6g 15g N/A
Vitamin B1 0.05mg 0.052mg 0%
Choline 12.8mg 13.5mg 0%
Saturated fat 0.247g 0.143g 0%
Monounsaturated fat 0.098g 0.032g 0%
Polyunsaturated fat 0.047g 0.069g 0%
Tryptophan 0.048mg 0.015mg 0%
Threonine 0.055mg 0.034mg 0%
Isoleucine 0.076mg 0.036mg 0%
Leucine 0.083mg 0.059mg 0%
Lysine 0.082mg 0.06mg 0%
Methionine 0.025mg 0.017mg 0%
Phenylalanine 0.043mg 0.044mg 0%
Valine 0.072mg 0.046mg 0%
Histidine 0.024mg 0.064mg 0%
Omega-3 - EPA 0.004g 0g N/A

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +29.2%
Contains more FatsFats +51.4%
Contains more WaterWater +25%
Contains more OtherOther +469.8%
Contains more CarbsCarbs +233.2%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +206.3%
Contains less Sat. FatSaturated fat -42.1%
Contains more Poly. FatPolyunsaturated fat +46.8%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.