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Seaweed vs. Liverwurst — In-Depth Nutrition Comparison

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What are the main differences between seaweed and liverwurst?

  • Seaweed is richer in folate, yet liverwurst is richer in vitamin B12, vitamin A, selenium, iron, vitamin B2, vitamin B5, and phosphorus.
  • Liverwurst's daily need coverage for vitamin B12 is 561% higher.
  • Seaweed has 6 times more folate than liverwurst. Seaweed has 180µg of folate, while liverwurst has 30µg.
  • Seaweed contains less saturated fat.

We used Seaweed, kelp, raw and Liverwurst spread types in this comparison.

Infographic

Seaweed vs Liverwurst 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +908.3%
Contains more CalciumCalcium +663.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +29%
Contains more PotassiumPotassium +91%
Contains more IronIron +210.5%
Contains more CopperCopper +84.6%
Contains more ZincZinc +87%
Contains more PhosphorusPhosphorus +447.6%
Contains more SeleniumSelenium +8185.7%

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.
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% 2% 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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin AVitamin A +68083.3%
Contains more Vitamin B1Vitamin B1 +444%
Contains more Vitamin B2Vitamin B2 +586.7%
Contains more Vitamin B3Vitamin B3 +814.9%
Contains more Vitamin B5Vitamin B5 +359.5%
Contains more Vitamin B6Vitamin B6 +9400%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more CarbsCarbs +62.5%
Contains more WaterWater +52.4%
Contains more OtherOther +140.4%
Contains more ProteinProtein +636.9%
Contains more FatsFats +4444.6%

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +12436.7%
Contains more Poly. FatPolyunsaturated fat +5063.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Liverwurst DV% diff.
Vitamin B12 0µg 13.46µg 561%
Vitamin A 6µg 4091µg 454%
Selenium 0.7µg 58µg 104%
Iron 2.85mg 8.85mg 75%
Vitamin B2 0.15mg 1.03mg 68%
Vitamin K 66µg 55%
Vitamin B5 0.642mg 2.95mg 46%
Saturated fat 0.247g 9.925g 44%
Cholesterol 0mg 118mg 39%
Fats 0.56g 25.45g 38%
Folate 180µg 30µg 38%
Monounsaturated fat 0.098g 12.286g 30%
Phosphorus 42mg 230mg 27%
Magnesium 121mg 12mg 26%
Vitamin B3 0.47mg 4.3mg 24%
Protein 1.68g 12.38g 21%
Sodium 233mg 700mg 20%
Vitamin B1 0.05mg 0.272mg 19%
Polyunsaturated fat 0.047g 2.427g 16%
Calcium 168mg 22mg 15%
Vitamin B6 0.002mg 0.19mg 14%
Calories 43kcal 305kcal 13%
Copper 0.13mg 0.24mg 12%
Zinc 1.23mg 2.3mg 10%
Vitamin E 0.87mg 6%
Fiber 1.3g 2.5g 5%
Manganese 0.2mg 0.155mg 2%
Choline 12.8mg 2%
Potassium 89mg 170mg 2%
Vitamin C 3mg 3.5mg 1%
Carbs 9.57g 5.89g 1%
Net carbs 8.27g 3.39g N/A
Sugar 0.6g 1.65g N/A
Tryptophan 0.048mg 0.151mg 0%
Threonine 0.055mg 0.671mg 0%
Isoleucine 0.076mg 0.653mg 0%
Leucine 0.083mg 1.139mg 0%
Lysine 0.082mg 1.155mg 0%
Methionine 0.025mg 0.285mg 0%
Phenylalanine 0.043mg 0.617mg 0%
Valine 0.072mg 0.857mg 0%
Histidine 0.024mg 0.448mg 0%
Omega-3 - EPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Liverwurst
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
33%
Seaweed
284%
Liverwurst
Minerals Daily Need Coverage Score
41%
Seaweed
103%
Liverwurst

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 118mg)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.05g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 467mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 9.678g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 28)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $3)
Which food is richer in minerals?
Liverwurst
Liverwurst is relatively richer in minerals
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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.