Seaweed vs. Sardines — In-Depth Nutrition Comparison
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Summary of differences between seaweed and sardines
- Seaweed has more vitamin K, folate, and magnesium; however, sardines are higher in vitamin B12, selenium, phosphorus, vitamin D, vitamin B3, and calcium.
- Sardines cover your daily need for vitamin B12, 373% more than seaweed.
- Seaweed has 25 times more vitamin K than sardines. While seaweed has 66µg of vitamin K, sardines have only 2.6µg.
These are the specific foods used in this comparison Seaweed, kelp, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
Infographic
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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 | +210.3% |
| Contains less SodiumSodium | -24.1% |
| Contains more ManganeseManganese | +85.2% |
| Contains more CalciumCalcium | +127.4% |
| Contains more PotassiumPotassium | +346.1% |
| Contains more CopperCopper | +43.1% |
| Contains more PhosphorusPhosphorus | +1066.7% |
| Contains more SeleniumSelenium | +7428.6% |
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 KVitamin K | +2438.5% |
| Contains more FolateFolate | +1700% |
| Contains more Vitamin AVitamin A | +433.3% |
| Contains more Vitamin EVitamin E | +134.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B2Vitamin B2 | +51.3% |
| Contains more Vitamin B3Vitamin B3 | +1016% |
| Contains more Vitamin B6Vitamin B6 | +8250% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +485.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Selenium | 0.7µg | 52.7µg | 95% |
| Phosphorus | 42mg | 490mg | 64% |
| Vitamin K | 66µg | 2.6µg | 53% |
| Cholesterol | 0mg | 142mg | 47% |
| Protein | 1.68g | 24.62g | 46% |
| Folate | 180µg | 10µg | 43% |
| Polyunsaturated fat | 0.047g | 5.148g | 34% |
| Vitamin B3 | 0.47mg | 5.245mg | 30% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Calcium | 168mg | 382mg | 21% |
| Magnesium | 121mg | 39mg | 20% |
| Fats | 0.56g | 11.45g | 17% |
| Vitamin B6 | 0.002mg | 0.167mg | 13% |
| Choline | 12.8mg | 75mg | 11% |
| Potassium | 89mg | 397mg | 9% |
| Monounsaturated fat | 0.098g | 3.869g | 9% |
| Calories | 43kcal | 208kcal | 8% |
| Vitamin E | 0.87mg | 2.04mg | 8% |
| Copper | 0.13mg | 0.186mg | 6% |
| Saturated fat | 0.247g | 1.528g | 6% |
| Vitamin B2 | 0.15mg | 0.227mg | 6% |
| Fiber | 1.3g | 0g | 5% |
| Manganese | 0.2mg | 0.108mg | 4% |
| Vitamin B1 | 0.05mg | 0.08mg | 3% |
| Vitamin A | 6µg | 32µg | 3% |
| Sodium | 233mg | 307mg | 3% |
| Carbs | 9.57g | 0g | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Zinc | 1.23mg | 1.31mg | 1% |
| Iron | 2.85mg | 2.92mg | 1% |
| Net carbs | 8.27g | 0g | N/A |
| Sugar | 0.6g | 0g | N/A |
| Vitamin B5 | 0.642mg | 0.642mg | 0% |
| Tryptophan | 0.048mg | 0.276mg | 0% |
| Threonine | 0.055mg | 1.079mg | 0% |
| Isoleucine | 0.076mg | 1.134mg | 0% |
| Leucine | 0.083mg | 2.001mg | 0% |
| Lysine | 0.082mg | 2.26mg | 0% |
| Methionine | 0.025mg | 0.729mg | 0% |
| Phenylalanine | 0.043mg | 0.961mg | 0% |
| Valine | 0.072mg | 1.268mg | 0% |
| Histidine | 0.024mg | 0.725mg | 0% |
| Omega-3 - EPA | 0.004g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +36.9% |
| Contains more OtherOther | +53% |
| Contains more ProteinProtein | +1365.5% |
| Contains more FatsFats | +1944.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.8% |
| Contains more Mono. FatMonounsaturated fat | +3848% |
| Contains more Poly. FatPolyunsaturated fat | +10853.2% |
