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  6. Seaweed vs. Lettuce

Seaweed vs. Lettuce — In-Depth Nutrition Comparison

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How are Seaweed and Lettuce different?

  • Seaweed is richer in Folate, Magnesium, Iron, Calcium, Copper, Vitamin B5, and Zinc, while Lettuce is higher in Vitamin K, and Vitamin A.
  • Lettuce covers your daily need of Vitamin K 50% more than Seaweed.
  • Seaweed contains 9 times more Magnesium than Lettuce. Seaweed contains 121mg of Magnesium, while Lettuce contains 13mg.
  • Lettuce is lower in Sodium.

Seaweed, kelp, raw and Lettuce, green leaf, raw types were used in this article.

Infographic

Seaweed vs Lettuce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +830.8%
Contains more CalciumCalcium +366.7%
Contains more IronIron +231.4%
Contains more CopperCopper +348.3%
Contains more ZincZinc +583.3%
Contains more PhosphorusPhosphorus +44.8%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +118%
Contains less SodiumSodium -88%
Contains more ManganeseManganese +25%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 7% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +295.5%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +25.3%
Contains more Vitamin B5Vitamin B5 +379.1%
Contains more FolateFolate +373.7%
Contains more Vitamin CVitamin C +206.7%
Contains more Vitamin AVitamin A +6283.6%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B6Vitamin B6 +4400%
Contains more Vitamin KVitamin K +91.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.6mg

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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +23.5%
Contains more FatsFats +273.3%
Contains more CarbsCarbs +233.4%
Contains more OtherOther +932.8%
Contains more WaterWater +16.4%

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
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated Fat +1533.3%
Contains less Sat. FatSaturated Fat -91.9%
Contains more Poly. FatPolyunsaturated fat +74.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Lettuce
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Lettuce Opinion
Calories 43kcal 15kcal Seaweed
Protein 1.68g 1.36g Seaweed
Fats 0.56g 0.15g Seaweed
Vitamin C 3mg 9.2mg Lettuce
Net carbs 8.27g 1.57g Seaweed
Carbs 9.57g 2.87g Seaweed
Magnesium 121mg 13mg Seaweed
Calcium 168mg 36mg Seaweed
Potassium 89mg 194mg Lettuce
Iron 2.85mg 0.86mg Seaweed
Sugar 0.6g 0.78g Seaweed
Fiber 1.3g 1.3g
Copper 0.13mg 0.029mg Seaweed
Zinc 1.23mg 0.18mg Seaweed
Phosphorus 42mg 29mg Seaweed
Sodium 233mg 28mg Lettuce
Vitamin A 116IU 7405IU Lettuce
Vitamin A 6µg 370µg Lettuce
Vitamin E 0.87mg 0.22mg Seaweed
Manganese 0.2mg 0.25mg Lettuce
Selenium 0.7µg 0.6µg Seaweed
Vitamin B1 0.05mg 0.07mg Lettuce
Vitamin B2 0.15mg 0.08mg Seaweed
Vitamin B3 0.47mg 0.375mg Seaweed
Vitamin B5 0.642mg 0.134mg Seaweed
Vitamin B6 0.002mg 0.09mg Lettuce
Vitamin K 66µg 126.3µg Lettuce
Folate 180µg 38µg Seaweed
Choline 12.8mg 13.6mg Lettuce
Saturated Fat 0.247g 0.02g Lettuce
Monounsaturated Fat 0.098g 0.006g Seaweed
Polyunsaturated fat 0.047g 0.082g Lettuce
Tryptophan 0.048mg 0.009mg Seaweed
Threonine 0.055mg 0.059mg Lettuce
Isoleucine 0.076mg 0.084mg Lettuce
Leucine 0.083mg 0.079mg Seaweed
Lysine 0.082mg 0.084mg Lettuce
Methionine 0.025mg 0.016mg Seaweed
Phenylalanine 0.043mg 0.055mg Lettuce
Valine 0.072mg 0.07mg Seaweed
Histidine 0.024mg 0.022mg Seaweed
Fructose 0.43g Lettuce
Omega-3 - EPA 0.004g 0g Seaweed

Which food is preferable for your diet?

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

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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
34%
Seaweed
69%
Lettuce
Minerals Daily Need Coverage Score
41%
Seaweed
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.18g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.5)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 205mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.227g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.