Seaweed vs. Kale raw — In-Depth Nutrition Comparison
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How are seaweed and kale raw different?
- Seaweed is richer in magnesium, iron, and vitamin B5, while kale raw is higher in vitamin K, vitamin A, copper, vitamin C, vitamin B6, manganese, and potassium.
- Kale raw covers your daily need for vitamin K, 532% more than seaweed.
- Seaweed contains 7 times more vitamin B5 than kale raw. Seaweed contains 0.642mg of vitamin B5, while kale raw contains 0.091mg.
Seaweed, kelp, raw and Kale, raw 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 | +157.4% |
| Contains more CalciumCalcium | +12% |
| Contains more IronIron | +93.9% |
| Contains more ZincZinc | +119.6% |
| Contains more PotassiumPotassium | +451.7% |
| Contains more CopperCopper | +1053.1% |
| Contains more PhosphorusPhosphorus | +119% |
| Contains less SodiumSodium | -83.7% |
| Contains more ManganeseManganese | +229.5% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B5Vitamin B5 | +605.5% |
| Contains more FolateFolate | +27.7% |
| Contains more CholineCholine | +1500% |
| Contains more Vitamin CVitamin C | +3900% |
| Contains more Vitamin AVitamin A | +8233.3% |
| Contains more Vitamin EVitamin E | +77% |
| Contains more Vitamin B1Vitamin B1 | +120% |
| Contains more Vitamin B3Vitamin B3 | +112.8% |
| Contains more Vitamin B6Vitamin B6 | +13450% |
| Contains more Vitamin KVitamin K | +967.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 704.8µg | 532% |
| Copper | 0.13mg | 1.499mg | 152% |
| Vitamin C | 3mg | 120mg | 130% |
| Vitamin A | 6µg | 500µg | 55% |
| Vitamin B6 | 0.002mg | 0.271mg | 21% |
| Manganese | 0.2mg | 0.659mg | 20% |
| Magnesium | 121mg | 47mg | 18% |
| Iron | 2.85mg | 1.47mg | 17% |
| Potassium | 89mg | 491mg | 12% |
| Vitamin B5 | 0.642mg | 0.091mg | 11% |
| Folate | 180µg | 141µg | 10% |
| Fiber | 1.3g | 3.6g | 9% |
| Sodium | 233mg | 38mg | 8% |
| Phosphorus | 42mg | 92mg | 7% |
| Zinc | 1.23mg | 0.56mg | 6% |
| Protein | 1.68g | 4.28g | 5% |
| Vitamin B1 | 0.05mg | 0.11mg | 5% |
| Vitamin E | 0.87mg | 1.54mg | 4% |
| Vitamin B3 | 0.47mg | 1mg | 3% |
| Polyunsaturated fat | 0.047g | 0.338g | 2% |
| Choline | 12.8mg | 0.8mg | 2% |
| Vitamin B2 | 0.15mg | 0.13mg | 2% |
| Calcium | 168mg | 150mg | 2% |
| Fats | 0.56g | 0.93g | 1% |
| Saturated fat | 0.247g | 0.091g | 1% |
| Calories | 43kcal | 49kcal | 0% |
| Carbs | 9.57g | 8.75g | 0% |
| Net carbs | 8.27g | 5.15g | N/A |
| Sugar | 0.6g | 2.26g | N/A |
| Selenium | 0.7µg | 0.9µg | 0% |
| Monounsaturated fat | 0.098g | 0.052g | 0% |
| 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +230.5% |
| Contains more ProteinProtein | +154.8% |
| Contains more FatsFats | +66.1% |
~equal in
Carbs
~8.75g
~equal in
Water
~84.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +88.5% |
| Contains less Sat. FatSaturated fat | -63.2% |
| Contains more Poly. FatPolyunsaturated fat | +619.1% |