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  6. Seaweed vs. Marrow-stem Kale

Seaweed vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between seaweed and marrow-stem Kale?

  • Seaweed is richer in iron, magnesium, and folate, yet marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, manganese, vitamin B6, and fiber.
  • Marrow-stem Kale's daily need coverage for vitamin K is 309% higher.
  • Seaweed has 14 times more sodium than marrow-stem Kale. Seaweed has 233mg of sodium, while marrow-stem Kale has 17mg.

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

Infographic

Seaweed vs Marrow-stem 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.
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +348.1%
Contains more IronIron +506.4%
Contains more CopperCopper +182.6%
Contains more ZincZinc +485.7%
Contains more PhosphorusPhosphorus +68%
Contains more CalciumCalcium +38.1%
Contains more PotassiumPotassium +139.3%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +229%
Contains more SeleniumSelenium +85.7%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B5Vitamin B5 +140.4%
Contains more FolateFolate +39.5%
Contains more Vitamin CVitamin C +1076.7%
Contains more Vitamin AVitamin A +4083.3%
Contains more Vitamin EVitamin E +159.8%
Contains more Vitamin B3Vitamin B3 +57.9%
Contains more Vitamin B6Vitamin B6 +8150%
Contains more Vitamin KVitamin K +562.3%
Contains more CholineCholine +81.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Marrow-stem Kale DV% diff.
Vitamin K 66µg 437.1µg 309%
Vitamin C 3mg 35.3mg 36%
Iron 2.85mg 0.47mg 30%
Vitamin A 6µg 251µg 27%
Magnesium 121mg 27mg 22%
Manganese 0.2mg 0.658mg 20%
Vitamin B6 0.002mg 0.165mg 13%
Folate 180µg 129µg 13%
Fiber 1.3g 4g 11%
Vitamin E 0.87mg 2.26mg 9%
Copper 0.13mg 0.046mg 9%
Zinc 1.23mg 0.21mg 9%
Sodium 233mg 17mg 9%
Vitamin B5 0.642mg 0.267mg 8%
Calcium 168mg 232mg 6%
Potassium 89mg 213mg 4%
Protein 1.68g 3.02g 3%
Vitamin B2 0.15mg 0.13mg 2%
Choline 12.8mg 23.2mg 2%
Vitamin B3 0.47mg 0.742mg 2%
Phosphorus 42mg 25mg 2%
Calories 43kcal 32kcal 1%
Selenium 0.7µg 1.3µg 1%
Polyunsaturated fat 0.047g 0.201g 1%
Carbs 9.57g 5.42g 1%
Saturated fat 0.247g 0.055g 1%
Fats 0.56g 0.61g 0%
Net carbs 8.27g 1.42g N/A
Sugar 0.6g 0.46g N/A
Vitamin B1 0.05mg 0.054mg 0%
Monounsaturated fat 0.098g 0.03g 0%
Tryptophan 0.048mg 0.031mg 0%
Threonine 0.055mg 0.086mg 0%
Isoleucine 0.076mg 0.1mg 0%
Leucine 0.083mg 0.151mg 0%
Lysine 0.082mg 0.117mg 0%
Methionine 0.025mg 0.033mg 0%
Phenylalanine 0.043mg 0.087mg 0%
Valine 0.072mg 0.12mg 0%
Histidine 0.024mg 0.047mg 0%
Omega-3 - EPA 0.004g 0g N/A

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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +76.6%
Contains more OtherOther +397%
Contains more ProteinProtein +79.8%
~equal in Fats ~0.61g
~equal in Water ~89.62g

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +226.7%
Contains less Sat. FatSaturated fat -77.7%
Contains more Poly. FatPolyunsaturated fat +327.7%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.