Seaweed vs. Egg white — In-Depth Nutrition Comparison
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How are seaweed and egg whites different?
- Seaweed is higher in vitamin K, folate, iron, magnesium, calcium, copper, zinc, and vitamin B5; however, egg whites are richer in selenium and vitamin B2.
- Daily need coverage for vitamin K for seaweed is 55% higher.
- Seaweed contains 45 times more folate than egg whites. While seaweed contains 180µg of folate, egg whites contain only 4µg.
Seaweed, kelp, raw and Egg, white, raw, fresh are the varieties used in this article.
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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 | +1000% |
| Contains more CalciumCalcium | +2300% |
| Contains more IronIron | +3462.5% |
| Contains more CopperCopper | +465.2% |
| Contains more ZincZinc | +4000% |
| Contains more PhosphorusPhosphorus | +180% |
| Contains more ManganeseManganese | +1718.2% |
| Contains more PotassiumPotassium | +83.1% |
| Contains less SodiumSodium | -28.8% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1150% |
| Contains more Vitamin B3Vitamin B3 | +347.6% |
| Contains more Vitamin B5Vitamin B5 | +237.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4400% |
| Contains more CholineCholine | +1063.6% |
| Contains more Vitamin B2Vitamin B2 | +192.7% |
| Contains more Vitamin B6Vitamin B6 | +150% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 0µg | 55% |
| Folate | 180µg | 4µg | 44% |
| Iron | 2.85mg | 0.08mg | 35% |
| Selenium | 0.7µg | 20µg | 35% |
| Magnesium | 121mg | 11mg | 26% |
| Vitamin B2 | 0.15mg | 0.439mg | 22% |
| Protein | 1.68g | 10.9g | 18% |
| Calcium | 168mg | 7mg | 16% |
| Copper | 0.13mg | 0.023mg | 12% |
| Zinc | 1.23mg | 0.03mg | 11% |
| Vitamin B5 | 0.642mg | 0.19mg | 9% |
| Manganese | 0.2mg | 0.011mg | 8% |
| Vitamin E | 0.87mg | 0mg | 6% |
| Fiber | 1.3g | 0g | 5% |
| Phosphorus | 42mg | 15mg | 4% |
| Vitamin B1 | 0.05mg | 0.004mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Carbs | 9.57g | 0.73g | 3% |
| Sodium | 233mg | 166mg | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Choline | 12.8mg | 1.1mg | 2% |
| Potassium | 89mg | 163mg | 2% |
| Vitamin B3 | 0.47mg | 0.105mg | 2% |
| Vitamin A | 6µg | 0µg | 1% |
| Saturated fat | 0.247g | 0g | 1% |
| Fats | 0.56g | 0.17g | 1% |
| Calories | 43kcal | 52kcal | 0% |
| Net carbs | 8.27g | 0.73g | N/A |
| Sugar | 0.6g | 0.71g | N/A |
| Vitamin B6 | 0.002mg | 0.005mg | 0% |
| Monounsaturated fat | 0.098g | 0g | 0% |
| Polyunsaturated fat | 0.047g | 0g | 0% |
| Tryptophan | 0.048mg | 0.125mg | 0% |
| Threonine | 0.055mg | 0.449mg | 0% |
| Isoleucine | 0.076mg | 0.661mg | 0% |
| Leucine | 0.083mg | 1.016mg | 0% |
| Lysine | 0.082mg | 0.806mg | 0% |
| Methionine | 0.025mg | 0.399mg | 0% |
| Phenylalanine | 0.043mg | 0.686mg | 0% |
| Valine | 0.072mg | 0.809mg | 0% |
| Histidine | 0.024mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0.004g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +229.4% |
| Contains more CarbsCarbs | +1211% |
| Contains more OtherOther | +949.2% |
| Contains more ProteinProtein | +548.8% |
~equal in
Water
~87.57g
