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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 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.

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.
Seaweed
Seaweed
6
:
4
Gratin
Gratin
Contains more Calcium +41.2%
Contains more Iron +345.3%
Contains more Magnesium +505%
Contains less Sodium -46.2%
Contains more Zinc +78.3%
Contains more Manganese +24.2%
Contains more Phosphorus +169%
Contains more Potassium +344.9%
Contains more Copper +23.1%
Contains more Selenium +285.7%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Contains more Calcium +41.2%
Contains more Iron +345.3%
Contains more Magnesium +505%
Contains less Sodium -46.2%
Contains more Zinc +78.3%
Contains more Manganese +24.2%
Contains more Phosphorus +169%
Contains more Potassium +344.9%
Contains more Copper +23.1%
Contains more Selenium +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.
Seaweed
Seaweed
5
:
5
Gratin
Gratin
Contains more Vitamin B2 +29.3%
Contains more Vitamin B5 +65.9%
Contains more Folate +1536.4%
Contains more Vitamin A +127.6%
Contains more Vitamin C +230%
Contains more Vitamin B1 +28%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B6 +8600%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B5 +65.9%
Contains more Folate +1536.4%
Contains more Vitamin A +127.6%
Contains more Vitamin C +230%
Contains more Vitamin B1 +28%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B6 +8600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
2
:
3
Gratin
Gratin
Contains more Water +10.2%
Contains more Other +217.8%
Contains more Protein +201.2%
Contains more Fats +1255.4%
Contains more Carbs +17.8%
Equal in Water - 74
Seaweed
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
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 Water +10.2%
Contains more Other +217.8%
Contains more Protein +201.2%
Contains more Fats +1255.4%
Contains more Carbs +17.8%
Equal in Water - 74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Gratin
Gratin
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +2092.9%
Contains more Polyunsaturated fat +487.2%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +2092.9%
Contains more Polyunsaturated fat +487.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Gratin
Lower in Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Seaweed Gratin Opinion
Net carbs 8.27g 9.47g Gratin
Protein 1.68g 5.06g Gratin
Fats 0.56g 7.59g Gratin
Carbs 9.57g 11.27g Gratin
Calories 43kcal 132kcal Gratin
Sugar 0.6g Gratin
Fiber 1.3g 1.8g Gratin
Calcium 168mg 119mg Seaweed
Iron 2.85mg 0.64mg Seaweed
Magnesium 121mg 20mg Seaweed
Phosphorus 42mg 113mg Gratin
Potassium 89mg 396mg Gratin
Sodium 233mg 433mg Seaweed
Zinc 1.23mg 0.69mg Seaweed
Copper 0.13mg 0.16mg Gratin
Manganese 0.2mg 0.161mg Seaweed
Selenium 0.7µg 2.7µg Gratin
Vitamin A 116IU 264IU Gratin
Vitamin A RAE 6µg 64µg Gratin
Vitamin E 0.87mg Seaweed
Vitamin C 3mg 9.9mg Gratin
Vitamin B1 0.05mg 0.064mg Gratin
Vitamin B2 0.15mg 0.116mg Seaweed
Vitamin B3 0.47mg 0.993mg Gratin
Vitamin B5 0.642mg 0.387mg Seaweed
Vitamin B6 0.002mg 0.174mg Gratin
Folate 180µg 11µg Seaweed
Vitamin K 66µg Seaweed
Tryptophan 0.048mg 0.07mg Gratin
Threonine 0.055mg 0.192mg Gratin
Isoleucine 0.076mg 0.284mg Gratin
Leucine 0.083mg 0.443mg Gratin
Lysine 0.082mg 0.381mg Gratin
Methionine 0.025mg 0.117mg Gratin
Phenylalanine 0.043mg 0.254mg Gratin
Valine 0.072mg 0.325mg Gratin
Histidine 0.024mg 0.151mg Gratin
Cholesterol 0mg 23mg Seaweed
Saturated Fat 0.247g 4.733g Seaweed
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 0.098g 2.149g Gratin
Polyunsaturated fat 0.047g 0.276g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Gratin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Seaweed
15%
Gratin
Minerals Daily Need Coverage Score
41%
Seaweed
32%
Gratin

Comparison summary

Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 200mg)
Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 23mg)
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.

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.