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  6. Seaweed vs. Kale

Seaweed vs. Kale — In-Depth Nutrition Comparison

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How are Seaweed and Kale different?

  • Seaweed is higher in Folate, Magnesium, Iron, Vitamin B5, and Calcium, however, Kale is richer in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin B6, and Manganese.
  • Daily need coverage for Vitamin K from Kale is 626% higher.
  • Seaweed contains 14 times more Folate than Kale. While Seaweed contains 180µg of Folate, Kale contains only 13µg.

Seaweed, kelp, raw and Kale, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Seaweed vs Kale 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
5
:
5
Kale
Kale
Contains more Calcium +133.3%
Contains more Iron +216.7%
Contains more Magnesium +572.2%
Contains more Phosphorus +50%
Contains more Zinc +412.5%
Contains more Potassium +156.2%
Contains less Sodium -90.1%
Contains more Copper +20%
Contains more Manganese +108%
Contains more Selenium +28.6%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Calcium +133.3%
Contains more Iron +216.7%
Contains more Magnesium +572.2%
Contains more Phosphorus +50%
Contains more Zinc +412.5%
Contains more Potassium +156.2%
Contains less Sodium -90.1%
Contains more Copper +20%
Contains more Manganese +108%
Contains more Selenium +28.6%

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
4
:
6
Kale
Kale
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +1210.2%
Contains more Folate +1284.6%
Contains more Vitamin A +11642.2%
Contains more Vitamin C +1266.7%
Contains more Vitamin B6 +6800%
Contains more Vitamin K +1137.9%
Equal in Vitamin E - 0.85
Equal in Vitamin B1 - 0.053
Equal in Vitamin B3 - 0.5
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +1210.2%
Contains more Folate +1284.6%
Contains more Vitamin A +11642.2%
Contains more Vitamin C +1266.7%
Contains more Vitamin B6 +6800%
Contains more Vitamin K +1137.9%
Equal in Vitamin E - 0.85
Equal in Vitamin B1 - 0.053
Equal in Vitamin B3 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Kale
Kale
Contains more Fats +40%
Contains more Carbs +70%
Contains more Other +659.8%
Contains more Protein +13.1%
Contains more Water +11.8%
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
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Fats +40%
Contains more Carbs +70%
Contains more Other +659.8%
Contains more Protein +13.1%
Contains more Water +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Kale
Kale
Contains more Monounsaturated Fat +226.7%
Contains less Saturated Fat -78.9%
Contains more Polyunsaturated fat +310.6%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +226.7%
Contains less Saturated Fat -78.9%
Contains more Polyunsaturated fat +310.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
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 Kale Opinion
Net carbs 8.27g 3.63g Seaweed
Protein 1.68g 1.9g Kale
Fats 0.56g 0.4g Seaweed
Carbs 9.57g 5.63g Seaweed
Calories 43kcal 28kcal Seaweed
Sugar 0.6g 1.25g Seaweed
Fiber 1.3g 2g Kale
Calcium 168mg 72mg Seaweed
Iron 2.85mg 0.9mg Seaweed
Magnesium 121mg 18mg Seaweed
Phosphorus 42mg 28mg Seaweed
Potassium 89mg 228mg Kale
Sodium 233mg 23mg Kale
Zinc 1.23mg 0.24mg Seaweed
Copper 0.13mg 0.156mg Kale
Manganese 0.2mg 0.416mg Kale
Selenium 0.7µg 0.9µg Kale
Vitamin A 116IU 13621IU Kale
Vitamin A RAE 6µg 681µg Kale
Vitamin E 0.87mg 0.85mg Seaweed
Vitamin C 3mg 41mg Kale
Vitamin B1 0.05mg 0.053mg Kale
Vitamin B2 0.15mg 0.07mg Seaweed
Vitamin B3 0.47mg 0.5mg Kale
Vitamin B5 0.642mg 0.049mg Seaweed
Vitamin B6 0.002mg 0.138mg Kale
Folate 180µg 13µg Seaweed
Vitamin K 66µg 817µg Kale
Tryptophan 0.048mg 0.023mg Seaweed
Threonine 0.055mg 0.085mg Kale
Isoleucine 0.076mg 0.114mg Kale
Leucine 0.083mg 0.133mg Kale
Lysine 0.082mg 0.114mg Kale
Methionine 0.025mg 0.018mg Seaweed
Phenylalanine 0.043mg 0.097mg Kale
Valine 0.072mg 0.104mg Kale
Histidine 0.024mg 0.04mg Kale
Saturated Fat 0.247g 0.052g Kale
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.03g Seaweed
Polyunsaturated fat 0.047g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Kale
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
258%
Kale
Minerals Daily Need Coverage Score
41%
Seaweed
22%
Kale

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 210mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.195g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.