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Seaweed vs. Mixed nuts — In-Depth Nutrition Comparison

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Important differences between seaweed and mixed nuts

  • Seaweed has more vitamin K; however, mixed nuts have more copper, manganese, selenium, phosphorus, vitamin E, vitamin B3, vitamin B6, and magnesium.
  • Mixed nuts' daily need coverage for copper is 86% more.
  • Seaweed has 12 times more vitamin K than mixed nuts. Seaweed has 66µg of vitamin K, while mixed nuts have 5.7µg.
  • Seaweed is lower in saturated fat.

The food varieties used in the comparison are Seaweed, kelp, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Seaweed vs Mixed nuts 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.
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +43.6%
Contains more MagnesiumMagnesium +89.3%
Contains more PotassiumPotassium +610.1%
Contains more CopperCopper +597.7%
Contains more ZincZinc +173.2%
Contains more PhosphorusPhosphorus +985.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +920%
Contains more SeleniumSelenium +4742.9%
~equal in Iron ~2.61mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1057.9%
Contains more FolateFolate +116.9%
Contains more Vitamin EVitamin E +798.9%
Contains more Vitamin B1Vitamin B1 +278%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin B3Vitamin B3 +1540.2%
Contains more Vitamin B5Vitamin B5 +77.6%
Contains more Vitamin B6Vitamin B6 +17500%
Contains more CholineCholine +306.3%
~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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3822.1%
Contains more OtherOther +129.5%
Contains more ProteinProtein +1092.9%
Contains more FatsFats +9533.9%
Contains more CarbsCarbs +120%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +28969.4%
Contains more Poly. FatPolyunsaturated fat +30989.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Mixed nuts DV% diff.
Polyunsaturated fat 0.047g 14.612g 97%
Copper 0.13mg 0.907mg 86%
Fats 0.56g 53.95g 82%
Manganese 0.2mg 2.04mg 80%
Monounsaturated fat 0.098g 28.488g 71%
Selenium 0.7µg 33.9µg 60%
Phosphorus 42mg 456mg 59%
Vitamin K 66µg 5.7µg 50%
Vitamin E 0.87mg 7.82mg 46%
Vitamin B3 0.47mg 7.709mg 45%
Saturated fat 0.247g 8.711g 38%
Protein 1.68g 20.04g 37%
Calories 43kcal 607kcal 28%
Vitamin B6 0.002mg 0.352mg 27%
Magnesium 121mg 229mg 26%
Folate 180µg 83µg 24%
Fiber 1.3g 7g 23%
Zinc 1.23mg 3.36mg 19%
Potassium 89mg 632mg 16%
Vitamin B1 0.05mg 0.189mg 12%
Vitamin B5 0.642mg 1.14mg 10%
Sodium 233mg 5mg 10%
Choline 12.8mg 52mg 7%
Calcium 168mg 117mg 5%
Vitamin B2 0.15mg 0.196mg 4%
Carbs 9.57g 21.05g 4%
Iron 2.85mg 2.61mg 3%
Vitamin C 3mg 0.5mg 3%
Starch 4.2g 2%
Vitamin A 6µg 0µg 1%
Net carbs 8.27g 14.05g N/A
Sugar 0.6g 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.048mg 0.22mg 0%
Threonine 0.055mg 0.703mg 0%
Isoleucine 0.076mg 0.826mg 0%
Leucine 0.083mg 1.656mg 0%
Lysine 0.082mg 0.782mg 0%
Methionine 0.025mg 0.283mg 0%
Phenylalanine 0.043mg 1.182mg 0%
Valine 0.072mg 1.001mg 0%
Histidine 0.024mg 0.572mg 0%
Omega-3 - EPA 0.004g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
41%
Seaweed
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 3.55g)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 8.464g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 24)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 228mg)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.