Seaweed vs. Graham cracker — In-Depth Nutrition Comparison
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How are seaweed and graham cracker different?
- Seaweed is richer in vitamin K, folate, and magnesium, while graham cracker is higher in manganese, vitamin B3, phosphorus, vitamin B1, vitamin B2, vitamin B6, and iron.
- Seaweed covers your daily need for vitamin K, 43% more than graham cracker.
- Seaweed contains 3 times more magnesium than graham cracker. Seaweed contains 121mg of magnesium, while graham cracker contains 40mg.
Seaweed, kelp, raw and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.
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 | +202.5% |
| Contains more CalciumCalcium | +118.2% |
| Contains more ZincZinc | +28.1% |
| Contains less SodiumSodium | -49.2% |
| Contains more PotassiumPotassium | +91% |
| Contains more IronIron | +32.6% |
| Contains more CopperCopper | +30.8% |
| Contains more PhosphorusPhosphorus | +340.5% |
| Contains more ManganeseManganese | +409.5% |
| Contains more SeleniumSelenium | +800% |
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 B5Vitamin B5 | +52.9% |
| Contains more Vitamin KVitamin K | +361.5% |
| Contains more FolateFolate | +97.8% |
| Contains more CholineCholine | +116.9% |
| Contains more Vitamin EVitamin E | +73.6% |
| Contains more Vitamin B1Vitamin B1 | +430% |
| Contains more Vitamin B2Vitamin B2 | +111.3% |
| Contains more Vitamin B3Vitamin B3 | +844.5% |
| Contains more Vitamin B6Vitamin B6 | +7700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 14.3µg | 43% |
| Manganese | 0.2mg | 1.019mg | 36% |
| Polyunsaturated fat | 0.047g | 5.388g | 36% |
| Vitamin B3 | 0.47mg | 4.439mg | 25% |
| Carbs | 9.57g | 77.66g | 23% |
| Folate | 180µg | 91µg | 22% |
| Phosphorus | 42mg | 185mg | 20% |
| Calories | 43kcal | 430kcal | 19% |
| Magnesium | 121mg | 40mg | 19% |
| Starch | 46.56g | 19% | |
| Vitamin B1 | 0.05mg | 0.265mg | 18% |
| Fats | 0.56g | 10.6g | 15% |
| Vitamin B2 | 0.15mg | 0.317mg | 13% |
| Iron | 2.85mg | 3.78mg | 12% |
| Vitamin B6 | 0.002mg | 0.156mg | 12% |
| Sodium | 233mg | 459mg | 10% |
| Protein | 1.68g | 6.69g | 10% |
| Selenium | 0.7µg | 6.3µg | 10% |
| Calcium | 168mg | 77mg | 9% |
| Fiber | 1.3g | 3.4g | 8% |
| Saturated fat | 0.247g | 1.633g | 6% |
| Monounsaturated fat | 0.098g | 2.509g | 6% |
| Vitamin B5 | 0.642mg | 0.42mg | 4% |
| Vitamin E | 0.87mg | 1.51mg | 4% |
| Copper | 0.13mg | 0.17mg | 4% |
| Vitamin C | 3mg | 0mg | 3% |
| Zinc | 1.23mg | 0.96mg | 2% |
| Potassium | 89mg | 170mg | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 12.8mg | 5.9mg | 1% |
| Vitamin A | 6µg | 0µg | 1% |
| Net carbs | 8.27g | 74.26g | N/A |
| Sugar | 0.6g | 24.85g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| 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 | 0g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.68 g
Fats:
0.56 g
Carbs:
9.57 g
Water:
81.58 g
Other:
6.61 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2306.5% |
| Contains more OtherOther | +298.2% |
| Contains more ProteinProtein | +298.2% |
| Contains more FatsFats | +1792.9% |
| Contains more CarbsCarbs | +711.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.247 g
Monounsaturated fat:
Mono. Fat
0.098 g
Polyunsaturated fat:
Poly. Fat
0.047 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -84.9% |
| Contains more Mono. FatMonounsaturated fat | +2460.2% |
| Contains more Poly. FatPolyunsaturated fat | +11363.8% |
