Seaweed vs. Gourd — In-Depth Nutrition Comparison
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Summary of differences between seaweed and gourd
- Seaweed has more folate, iron, magnesium, calcium, copper, vitamin B2, vitamin B5, and manganese; however, gourd is higher in vitamin C.
- Seaweed covers your daily need for folate, 44% more than gourd.
- Seaweed has 117 times more sodium than gourd. While seaweed has 233mg of sodium, gourd has only 2mg.
These are the specific foods used in this comparison Seaweed, kelp, raw and Gourd, white-flowered (calabash), raw.
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 | +1000% |
| Contains more CalciumCalcium | +546.2% |
| Contains more IronIron | +1325% |
| Contains more CopperCopper | +400% |
| Contains more ZincZinc | +75.7% |
| Contains more PhosphorusPhosphorus | +223.1% |
| Contains more ManganeseManganese | +203% |
| Contains more SeleniumSelenium | +250% |
| Contains more PotassiumPotassium | +68.5% |
| Contains less SodiumSodium | -99.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +72.4% |
| Contains more Vitamin B2Vitamin B2 | +581.8% |
| Contains more Vitamin B3Vitamin B3 | +46.9% |
| Contains more Vitamin B5Vitamin B5 | +322.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2900% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +236.7% |
| Contains more Vitamin B6Vitamin B6 | +1900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 55% | |
| Folate | 180µg | 6µg | 44% |
| Iron | 2.85mg | 0.2mg | 33% |
| Magnesium | 121mg | 11mg | 26% |
| Calcium | 168mg | 26mg | 14% |
| Copper | 0.13mg | 0.026mg | 12% |
| Vitamin B2 | 0.15mg | 0.022mg | 10% |
| Sodium | 233mg | 2mg | 10% |
| Vitamin B5 | 0.642mg | 0.152mg | 10% |
| Vitamin C | 3mg | 10.1mg | 8% |
| Manganese | 0.2mg | 0.066mg | 6% |
| Vitamin E | 0.87mg | 6% | |
| Zinc | 1.23mg | 0.7mg | 5% |
| Phosphorus | 42mg | 13mg | 4% |
| Vitamin B6 | 0.002mg | 0.04mg | 3% |
| Fiber | 1.3g | 0.5g | 3% |
| Potassium | 89mg | 150mg | 2% |
| Carbs | 9.57g | 3.39g | 2% |
| Choline | 12.8mg | 2% | |
| Protein | 1.68g | 0.62g | 2% |
| Vitamin B1 | 0.05mg | 0.029mg | 2% |
| Saturated fat | 0.247g | 0.002g | 1% |
| Calories | 43kcal | 14kcal | 1% |
| Vitamin B3 | 0.47mg | 0.32mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Vitamin A | 6µg | 1% | |
| Fats | 0.56g | 0.02g | 1% |
| Net carbs | 8.27g | 2.89g | N/A |
| Sugar | 0.6g | N/A | |
| Monounsaturated fat | 0.098g | 0.004g | 0% |
| Polyunsaturated fat | 0.047g | 0.009g | 0% |
| Tryptophan | 0.048mg | 0.003mg | 0% |
| Threonine | 0.055mg | 0.018mg | 0% |
| Isoleucine | 0.076mg | 0.033mg | 0% |
| Leucine | 0.083mg | 0.036mg | 0% |
| Lysine | 0.082mg | 0.021mg | 0% |
| Methionine | 0.025mg | 0.004mg | 0% |
| Phenylalanine | 0.043mg | 0.015mg | 0% |
| Valine | 0.072mg | 0.027mg | 0% |
| Histidine | 0.024mg | 0.004mg | 0% |
| Omega-3 - EPA | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +171% |
| Contains more FatsFats | +2700% |
| Contains more CarbsCarbs | +182.3% |
| Contains more OtherOther | +1437.2% |
| Contains more WaterWater | +17.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2350% |
| Contains more Poly. FatPolyunsaturated fat | +422.2% |
| Contains less Sat. FatSaturated fat | -99.2% |