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  6. Seaweed vs. Gratin

Seaweed vs. Gratin — In-Depth Nutrition Comparison

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How are seaweed and gratin different?

  • Seaweed is richer in folate, iron, and magnesium, while gratin is higher in vitamin B6, phosphorus, potassium, and vitamin C.
  • Seaweed covers your daily need for folate, 42% more than gratin.
  • Seaweed contains 6 times more magnesium than gratin. Seaweed contains 121mg of magnesium, while gratin contains 20mg.
  • Seaweed is lower in sodium.

Seaweed, kelp, raw and Potatoes, au gratin, home-prepared from recipe using butter types were used in this article.

Infographic

Seaweed vs Gratin 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%
Gratin
Gratin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +505%
Contains more CalciumCalcium +41.2%
Contains more IronIron +345.3%
Contains more ZincZinc +78.3%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +24.2%
Contains more PotassiumPotassium +344.9%
Contains more CopperCopper +23.1%
Contains more PhosphorusPhosphorus +169%
Contains more SeleniumSelenium +285.7%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Gratin
Gratin
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 21% 0% 16% 27% 19% 23% 40% 0% 0% 8.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +29.3%
Contains more Vitamin B5Vitamin B5 +65.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1536.4%
Contains more Vitamin CVitamin C +230%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B3Vitamin B3 +111.3%
Contains more Vitamin B6Vitamin B6 +8600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Gratin DV% diff.
Vitamin K 66µg 55%
Folate 180µg 11µg 42%
Iron 2.85mg 0.64mg 28%
Magnesium 121mg 20mg 24%
Saturated fat 0.247g 4.733g 20%
Vitamin B6 0.002mg 0.174mg 13%
Fats 0.56g 7.59g 11%
Phosphorus 42mg 113mg 10%
Potassium 89mg 396mg 9%
Sodium 233mg 433mg 9%
Vitamin C 3mg 9.9mg 8%
Cholesterol 0mg 23mg 8%
Protein 1.68g 5.06g 7%
Vitamin A 6µg 64µg 6%
Vitamin E 0.87mg 6%
Calcium 168mg 119mg 5%
Zinc 1.23mg 0.69mg 5%
Vitamin B5 0.642mg 0.387mg 5%
Monounsaturated fat 0.098g 2.149g 5%
Calories 43kcal 132kcal 4%
Selenium 0.7µg 2.7µg 4%
Copper 0.13mg 0.16mg 3%
Vitamin B2 0.15mg 0.116mg 3%
Vitamin B3 0.47mg 0.993mg 3%
Fiber 1.3g 1.8g 2%
Manganese 0.2mg 0.161mg 2%
Choline 12.8mg 2%
Polyunsaturated fat 0.047g 0.276g 2%
Carbs 9.57g 11.27g 1%
Vitamin B1 0.05mg 0.064mg 1%
Protein per 100 calories 3.9g 3.8g N/A
Calories per 10 g protein 256kcal 261kcal N/A
Weight per 100 calories 233g 76g N/A
Unsaturated / Saturated Fat ratio 0.59 0.51 N/A
Net carbs 8.27g 9.47g N/A
Sugar 0.6g N/A
Tryptophan 0.048mg 0.07mg 0%
Threonine 0.055mg 0.192mg 0%
Isoleucine 0.076mg 0.284mg 0%
Leucine 0.083mg 0.443mg 0%
Lysine 0.082mg 0.381mg 0%
Methionine 0.025mg 0.117mg 0%
Phenylalanine 0.043mg 0.254mg 0%
Valine 0.072mg 0.325mg 0%
Histidine 0.024mg 0.151mg 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
Gratin
Gratin
3
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more OtherOther +217.8%
Contains more ProteinProtein +201.2%
Contains more FatsFats +1255.4%
Contains more CarbsCarbs +17.8%
~equal in Water ~74g

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
Gratin
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +2092.9%
Contains more Poly. FatPolyunsaturated fat +487.2%

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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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.