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  6. Seaweed vs. Egg white

Seaweed vs. Egg white — In-Depth Nutrition Comparison

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How are Seaweed and Egg white different?

  • Seaweed is higher in Vitamin K, Folate, Iron, Magnesium, Calcium, Copper, Zinc, and Vitamin B5, however, Egg white is richer in Selenium, and Vitamin B2.
  • Daily need coverage for Vitamin K from Seaweed is 55% higher.
  • Seaweed contains 45 times more Folate than Egg white. While Seaweed contains 180µg of Folate, Egg white contains only 4µg.

Seaweed, kelp, raw and Egg, white, raw, fresh are the varieties used in this article.

Infographic

Seaweed vs Egg white 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
Egg white
Egg white
Contains more Calcium +2300%
Contains more Iron +3462.5%
Contains more Magnesium +1000%
Contains more Phosphorus +180%
Contains more Zinc +4000%
Contains more Copper +465.2%
Contains more Manganese +1718.2%
Contains more Potassium +83.1%
Contains less Sodium -28.8%
Contains more Selenium +2757.1%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +2300%
Contains more Iron +3462.5%
Contains more Magnesium +1000%
Contains more Phosphorus +180%
Contains more Zinc +4000%
Contains more Copper +465.2%
Contains more Manganese +1718.2%
Contains more Potassium +83.1%
Contains less Sodium -28.8%
Contains more Selenium +2757.1%

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.
Seaweed
Seaweed
8
:
3
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1150%
Contains more Vitamin B3 +347.6%
Contains more Vitamin B5 +237.9%
Contains more Folate +4400%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +192.7%
Contains more Vitamin B6 +150%
Contains more Vitamin B12 +∞%
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%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1150%
Contains more Vitamin B3 +347.6%
Contains more Vitamin B5 +237.9%
Contains more Folate +4400%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +192.7%
Contains more Vitamin B6 +150%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Egg white
Egg white
Contains more Fats +229.4%
Contains more Carbs +1211%
Contains more Other +949.2%
Contains more Protein +548.8%
Equal in Water - 87.57
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
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +229.4%
Contains more Carbs +1211%
Contains more Other +949.2%
Contains more Protein +548.8%
Equal in Water - 87.57

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Egg white
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 Egg white Opinion
Net carbs 8.27g 0.73g Seaweed
Protein 1.68g 10.9g Egg white
Fats 0.56g 0.17g Seaweed
Carbs 9.57g 0.73g Seaweed
Calories 43kcal 52kcal Egg white
Fructose 0.07g Egg white
Sugar 0.6g 0.71g Seaweed
Fiber 1.3g 0g Seaweed
Calcium 168mg 7mg Seaweed
Iron 2.85mg 0.08mg Seaweed
Magnesium 121mg 11mg Seaweed
Phosphorus 42mg 15mg Seaweed
Potassium 89mg 163mg Egg white
Sodium 233mg 166mg Egg white
Zinc 1.23mg 0.03mg Seaweed
Copper 0.13mg 0.023mg Seaweed
Manganese 0.2mg 0.011mg Seaweed
Selenium 0.7µg 20µg Egg white
Vitamin A 116IU 0IU Seaweed
Vitamin A RAE 6µg 0µg Seaweed
Vitamin E 0.87mg 0mg Seaweed
Vitamin C 3mg 0mg Seaweed
Vitamin B1 0.05mg 0.004mg Seaweed
Vitamin B2 0.15mg 0.439mg Egg white
Vitamin B3 0.47mg 0.105mg Seaweed
Vitamin B5 0.642mg 0.19mg Seaweed
Vitamin B6 0.002mg 0.005mg Egg white
Folate 180µg 4µg Seaweed
Vitamin B12 0µg 0.09µg Egg white
Vitamin K 66µg 0µg Seaweed
Tryptophan 0.048mg 0.125mg Egg white
Threonine 0.055mg 0.449mg Egg white
Isoleucine 0.076mg 0.661mg Egg white
Leucine 0.083mg 1.016mg Egg white
Lysine 0.082mg 0.806mg Egg white
Methionine 0.025mg 0.399mg Egg white
Phenylalanine 0.043mg 0.686mg Egg white
Valine 0.072mg 0.809mg Egg white
Histidine 0.024mg 0.29mg Egg white
Saturated Fat 0.247g 0g Egg white
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0g Seaweed
Polyunsaturated fat 0.047g 0g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Seaweed
11%
Egg white
Minerals Daily Need Coverage Score
41%
Seaweed
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.11g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $1)
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?
Egg white
Egg white contains less Sodium (difference - 67mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.247g)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.