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  6. Seaweed vs. Dried fruit

Seaweed vs. Dried fruit — In-Depth Nutrition Comparison

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What are the differences between seaweed and dried fruit?

  • Seaweed is higher in vitamin K, folate, magnesium, and calcium, yet dried fruit is higher in vitamin A, potassium, fiber, copper, vitamin E, and vitamin B3.
  • Dried fruit's daily need coverage for vitamin A is 70% more.
  • Seaweed has 21 times more vitamin K than dried fruit. While seaweed has 66µg of vitamin K, dried fruit has only 3.1µg.

We used Seaweed, kelp, raw and Apricots, dried, sulfured, uncooked types in this article.

Infographic

Seaweed vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +278.1%
Contains more CalciumCalcium +205.5%
Contains more ZincZinc +215.4%
Contains more PotassiumPotassium +1205.6%
Contains more CopperCopper +163.8%
Contains more PhosphorusPhosphorus +69%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +17.5%
Contains more SeleniumSelenium +214.3%
~equal in Iron ~2.66mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +102.7%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more Vitamin KVitamin K +2029%
Contains more FolateFolate +1700%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin EVitamin E +397.7%
Contains more Vitamin B3Vitamin B3 +450.9%
Contains more Vitamin B6Vitamin B6 +7050%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Seaweed Dried fruit DV% diff.
Vitamin K 66µg 3.1µg 52%
Folate 180µg 10µg 43%
Potassium 89mg 1162mg 32%
Fiber 1.3g 7.3g 24%
Copper 0.13mg 0.343mg 24%
Vitamin E 0.87mg 4.33mg 23%
Magnesium 121mg 32mg 21%
Vitamin A 6µg 180µg 19%
Carbs 9.57g 62.64g 18%
Fructose 12.47g 16%
Vitamin B3 0.47mg 2.589mg 13%
Calcium 168mg 55mg 11%
Vitamin B6 0.002mg 0.143mg 11%
Calories 43kcal 241kcal 10%
Sodium 233mg 10mg 10%
Zinc 1.23mg 0.39mg 8%
Vitamin B2 0.15mg 0.074mg 6%
Phosphorus 42mg 71mg 4%
Protein 1.68g 3.39g 3%
Vitamin B5 0.642mg 0.516mg 3%
Vitamin B1 0.05mg 0.015mg 3%
Selenium 0.7µg 2.2µg 3%
Iron 2.85mg 2.66mg 2%
Vitamin C 3mg 1mg 2%
Manganese 0.2mg 0.235mg 2%
Saturated fat 0.247g 0.017g 1%
Fats 0.56g 0.51g 0%
Net carbs 8.27g 55.34g N/A
Sugar 0.6g 53.44g N/A
Starch 0.35g 0%
Choline 12.8mg 13.9mg 0%
Monounsaturated fat 0.098g 0.074g 0%
Polyunsaturated fat 0.047g 0.074g 0%
Tryptophan 0.048mg 0.016mg 0%
Threonine 0.055mg 0.073mg 0%
Isoleucine 0.076mg 0.063mg 0%
Leucine 0.083mg 0.105mg 0%
Lysine 0.082mg 0.083mg 0%
Methionine 0.025mg 0.015mg 0%
Phenylalanine 0.043mg 0.062mg 0%
Valine 0.072mg 0.078mg 0%
Histidine 0.024mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +164.1%
Contains more OtherOther +157.2%
Contains more ProteinProtein +101.8%
Contains more CarbsCarbs +554.5%
~equal in Fats ~0.51g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +32.4%
Contains less Sat. FatSaturated fat -93.1%
Contains more Poly. FatPolyunsaturated fat +57.4%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.