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Seaweed vs. Maple sugar — In-Depth Nutrition Comparison

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A recap on differences between seaweed and maple sugar

  • Seaweed has more vitamin K, folate, magnesium, iron, vitamin B5, vitamin B2, and calcium; however, maple sugar is higher in manganese and zinc.
  • Maple sugar covers your daily manganese needs 184% more than seaweed.
  • Maple sugar has less sodium.

Food varieties used in this article are Seaweed, kelp, raw and Sugars, maple.

Infographic

Seaweed vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +536.8%
Contains more CalciumCalcium +86.7%
Contains more IronIron +77%
Contains more CopperCopper +31.3%
Contains more PhosphorusPhosphorus +1300%
Contains more PotassiumPotassium +207.9%
Contains more ZincZinc +392.7%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +2111%
Contains more SeleniumSelenium +14.3%

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
10
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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +455.6%
Contains more Vitamin B2Vitamin B2 +1053.8%
Contains more Vitamin B3Vitamin B3 +1075%
Contains more Vitamin B5Vitamin B5 +1237.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +509.5%
Contains more Vitamin B6Vitamin B6 +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +1580%
Contains more FatsFats +180%
Contains more WaterWater +919.8%
Contains more OtherOther +726.3%
Contains more CarbsCarbs +849.8%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +53.1%
Contains less Sat. FatSaturated fat -85.4%
Contains more Poly. FatPolyunsaturated fat +112.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Maple sugar DV% diff.
Manganese 0.2mg 4.422mg 184%
Vitamin K 66µg 0µg 55%
Folate 180µg 0µg 45%
Zinc 1.23mg 6.06mg 44%
Carbs 9.57g 90.9g 27%
Magnesium 121mg 19mg 24%
Calories 43kcal 354kcal 16%
Iron 2.85mg 1.61mg 16%
Vitamin B5 0.642mg 0.048mg 12%
Vitamin B2 0.15mg 0.013mg 11%
Sodium 233mg 11mg 10%
Calcium 168mg 90mg 8%
Phosphorus 42mg 3mg 6%
Vitamin E 0.87mg 0mg 6%
Potassium 89mg 274mg 5%
Fiber 1.3g 0g 5%
Vitamin B3 0.47mg 0.04mg 3%
Protein 1.68g 0.1g 3%
Vitamin B1 0.05mg 0.009mg 3%
Vitamin C 3mg 0mg 3%
Copper 0.13mg 0.099mg 3%
Choline 12.8mg 2.1mg 2%
Vitamin A 6µg 0µg 1%
Fats 0.56g 0.2g 1%
Saturated fat 0.247g 0.036g 1%
Net carbs 8.27g 90.9g N/A
Sugar 0.6g 84.87g N/A
Selenium 0.7µg 0.8µg 0%
Vitamin B6 0.002mg 0.003mg 0%
Monounsaturated fat 0.098g 0.064g 0%
Polyunsaturated fat 0.047g 0.1g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Maple sugar
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
1%
Maple sugar
Minerals Daily Need Coverage Score
41%
Seaweed
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 84.27g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 63)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $4)
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 222mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.211g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.