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  6. Seaweed vs. Fruit salad

Seaweed vs. Fruit salad — In-Depth Nutrition Comparison

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How are seaweed and fruit salad different?

  • Seaweed is richer in folate, iron, magnesium, calcium, vitamin B5, vitamin B2, zinc, and copper, while fruit salad is higher in vitamin A.
  • Seaweed covers your daily need for folate, 44% more than fruit salad.
  • Seaweed contains 47 times more sodium than fruit salad. Seaweed contains 233mg of sodium, while fruit salad contains 5mg.

Seaweed, kelp, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids types were used in this article.

Infographic

Seaweed vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +1412.5%
Contains more CalciumCalcium +1427.3%
Contains more IronIron +1040%
Contains more CopperCopper +160%
Contains more ZincZinc +778.6%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +32.5%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +30.3%
Contains less SodiumSodium -97.9%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +971.4%
Contains more Vitamin B3Vitamin B3 +32%
Contains more Vitamin B5Vitamin B5 +1111.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5900%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B6Vitamin B6 +1250%
~equal in Vitamin C ~3.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Fruit salad DV% diff.
Vitamin K 66µg 55%
Folate 180µg 3µg 44%
Iron 2.85mg 0.25mg 33%
Magnesium 121mg 8mg 27%
Calcium 168mg 11mg 16%
Vitamin B5 0.642mg 0.053mg 12%
Zinc 1.23mg 0.14mg 10%
Vitamin B2 0.15mg 0.014mg 10%
Sodium 233mg 5mg 10%
Copper 0.13mg 0.05mg 9%
Vitamin E 0.87mg 6%
Phosphorus 42mg 14mg 4%
Vitamin A 6µg 30µg 3%
Vitamin B1 0.05mg 0.011mg 3%
Choline 12.8mg 2%
Manganese 0.2mg 0.151mg 2%
Protein 1.68g 0.51g 2%
Vitamin B6 0.002mg 0.027mg 2%
Fiber 1.3g 1g 1%
Potassium 89mg 116mg 1%
Carbs 9.57g 13.05g 1%
Selenium 0.7µg 1%
Saturated fat 0.247g 0.004g 1%
Vitamin B3 0.47mg 0.356mg 1%
Fats 0.56g 0.03g 1%
Calories 43kcal 50kcal 0%
Vitamin C 3mg 3.3mg 0%
Net carbs 8.27g 12.05g N/A
Sugar 0.6g N/A
Monounsaturated fat 0.098g 0.005g 0%
Polyunsaturated fat 0.047g 0.011g 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +229.4%
Contains more FatsFats +1766.7%
Contains more OtherOther +2442.3%
Contains more CarbsCarbs +36.4%
~equal in Water ~86.15g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +1860%
Contains more Poly. FatPolyunsaturated fat +327.3%
Contains less Sat. FatSaturated fat -98.4%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.