Seaweed vs. Crackers — In-Depth Nutrition Comparison
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The main differences between seaweed and crackers
- Seaweed is richer in magnesium and folate, yet crackers are richer in vitamin B1, phosphorus, vitamin B3, vitamin B2, iron, and vitamin E.
- Daily need coverage for vitamin B1 for crackers is 31% higher.
- Seaweed contains 7 times more magnesium than crackers. Seaweed contains 121mg of magnesium, while crackers contain 18mg.
- Seaweed contains less sodium.
Food types used in this article are Seaweed, kelp, raw and Crackers, standard snack-type, regular.
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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.
| Contains more MagnesiumMagnesium | +572.2% |
| Contains more CalciumCalcium | +40% |
| Contains more CopperCopper | +25% |
| Contains more ZincZinc | +151% |
| Contains less SodiumSodium | -67.9% |
| Contains more PotassiumPotassium | +32.6% |
| Contains more IronIron | +41.4% |
| Contains more PhosphorusPhosphorus | +490.5% |
| Contains more ManganeseManganese | +145.5% |
| Contains more SeleniumSelenium | +857.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +54% |
| Contains more FolateFolate | +95.7% |
| Contains more CholineCholine | +33.3% |
| Contains more Vitamin EVitamin E | +248.3% |
| Contains more Vitamin B1Vitamin B1 | +732% |
| Contains more Vitamin B2Vitamin B2 | +204% |
| Contains more Vitamin B3Vitamin B3 | +826% |
| Contains more Vitamin B6Vitamin B6 | +3050% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2498.1% |
| Contains more OtherOther | +165.5% |
| Contains more ProteinProtein | +295.2% |
| Contains more FatsFats | +4619.6% |
| Contains more CarbsCarbs | +540.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.6% |
| Contains more Mono. FatMonounsaturated fat | +6586.7% |
| Contains more Poly. FatPolyunsaturated fat | +27851.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.047g | 13.137g | 87% |
| Fats | 0.56g | 26.43g | 40% |
| Vitamin B1 | 0.05mg | 0.416mg | 31% |
| Phosphorus | 42mg | 248mg | 29% |
| Magnesium | 121mg | 18mg | 25% |
| Vitamin B3 | 0.47mg | 4.352mg | 24% |
| Saturated fat | 0.247g | 5.562g | 24% |
| Vitamin B2 | 0.15mg | 0.456mg | 24% |
| Calories | 43kcal | 510kcal | 23% |
| Folate | 180µg | 92µg | 22% |
| Sodium | 233mg | 726mg | 21% |
| Starch | 49.69g | 20% | |
| Carbs | 9.57g | 61.3g | 17% |
| Monounsaturated fat | 0.098g | 6.553g | 16% |
| Iron | 2.85mg | 4.03mg | 15% |
| Vitamin E | 0.87mg | 3.03mg | 14% |
| Manganese | 0.2mg | 0.491mg | 13% |
| Selenium | 0.7µg | 6.7µg | 11% |
| Protein | 1.68g | 6.64g | 10% |
| Zinc | 1.23mg | 0.49mg | 7% |
| Vitamin B6 | 0.002mg | 0.063mg | 5% |
| Vitamin B5 | 0.642mg | 0.417mg | 5% |
| Calcium | 168mg | 120mg | 5% |
| Fiber | 1.3g | 2.3g | 4% |
| Copper | 0.13mg | 0.104mg | 3% |
| Vitamin K | 66µg | 69.3µg | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin A | 6µg | 0µg | 1% |
| Potassium | 89mg | 118mg | 1% |
| Choline | 12.8mg | 9.6mg | 1% |
| Net carbs | 8.27g | 59g | N/A |
| Sugar | 0.6g | 8.18g | N/A |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.048mg | 0.084mg | 0% |
| Threonine | 0.055mg | 0.193mg | 0% |
| Isoleucine | 0.076mg | 0.246mg | 0% |
| Leucine | 0.083mg | 0.471mg | 0% |
| Lysine | 0.082mg | 0.103mg | 0% |
| Methionine | 0.025mg | 0.112mg | 0% |
| Phenylalanine | 0.043mg | 0.331mg | 0% |
| Valine | 0.072mg | 0.294mg | 0% |
| Histidine | 0.024mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - EPA | 0.004g | 0g | N/A |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
49%
Minerals Daily Need Coverage Score
41%
56%
Comparison summary
Which food is lower in Sugar?
Seaweed is lower in Sugar (difference - 7.58g)
Which food contains less Sodium?
Seaweed contains less Sodium (difference - 493mg)
Which food is lower in Saturated fat?
Seaweed is lower in Saturated fat (difference - 5.315g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 63)
Which food is cheaper?
Seaweed is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.