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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 of 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.

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Seaweed vs Gratin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Gratin
Contains more Iron +345.3%
Contains more Calcium +41.2%
Contains more Magnesium +505%
Contains more Zinc +78.3%
Contains less Sodium -46.2%
Contains more Potassium +344.9%
Contains more Copper +23.1%
Contains more Phosphorus +169%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 36% 35% 15% 54% 19% 49% 57%
Contains more Iron +345.3%
Contains more Calcium +41.2%
Contains more Magnesium +505%
Contains more Zinc +78.3%
Contains less Sodium -46.2%
Contains more Potassium +344.9%
Contains more Copper +23.1%
Contains more Phosphorus +169%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Gratin
Contains more Vitamin B2 +29.3%
Contains more Vitamin B5 +65.9%
Contains more Folate +1536.4%
Contains more Vitamin C +230%
Contains more Vitamin A +127.6%
Contains more Vitamin B1 +28%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B6 +8600%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 16% 0% 0% 16% 27% 19% 24% 41% 0% 0% 9%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B5 +65.9%
Contains more Folate +1536.4%
Contains more Vitamin C +230%
Contains more Vitamin A +127.6%
Contains more Vitamin B1 +28%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B6 +8600%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Seaweed
15
Gratin
Mineral Summary Score
47
Seaweed
36
Gratin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Seaweed
30%
Gratin
Carbohydrates
10%
Seaweed
11%
Gratin
Fats
3%
Seaweed
35%
Gratin

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seaweed Gratin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Gratin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 200mg)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 4.486g)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.6g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Seaweed Gratin Opinion
Calories 43 132 Gratin
Protein 1.68 5.06 Gratin
Fats 0.56 7.59 Gratin
Vitamin C 3 9.9 Gratin
Net carbs 8.270000457763672 9.470000267028809 Gratin
Carbs 9.57 11.27 Gratin
Cholesterol 0 23 Seaweed
Vitamin D 0 0
Iron 2.85 0.64 Seaweed
Calcium 168 119 Seaweed
Potassium 89 396 Gratin
Magnesium 121 20 Seaweed
Sugar 0.6 Gratin
Fiber 1.3 1.8 Gratin
Copper 0.13 0.16 Gratin
Zinc 1.23 0.69 Seaweed
Starch
Phosphorus 42 113 Gratin
Sodium 233 433 Seaweed
Vitamin A 116 264 Gratin
Vitamin E 0.87 Seaweed
Vitamin D 0 0
Vitamin B1 0.05 0.064 Gratin
Vitamin B2 0.15 0.116 Seaweed
Vitamin B3 0.47 0.993 Gratin
Vitamin B5 0.642 0.387 Seaweed
Vitamin B6 0.002 0.174 Gratin
Vitamin B12 0 0
Vitamin K 66 Seaweed
Folate 180 11 Seaweed
Trans Fat 0 Gratin
Saturated Fat 0.247 4.733 Seaweed
Monounsaturated Fat 0.098 2.149 Gratin
Polyunsaturated fat 0.047 0.276 Gratin
Tryptophan 0.048 0.07 Gratin
Threonine 0.055 0.192 Gratin
Isoleucine 0.076 0.284 Gratin
Leucine 0.083 0.443 Gratin
Lysine 0.082 0.381 Gratin
Methionine 0.025 0.117 Gratin
Phenylalanine 0.043 0.254 Gratin
Valine 0.072 0.325 Gratin
Histidine 0.024 0.151 Gratin
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.