Seaweed vs. Mustard Greens Raw — In-Depth Nutrition Comparison
Compare
A recap on differences between seaweed and mustard Greens Raw
- Seaweed has more folate, magnesium, iron, and zinc; however, mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin B6, and potassium.
- Mustard Greens Raw cover your daily vitamin K needs 160% more than seaweed.
- Mustard Greens Raw contain 15 times less folate than seaweed. Seaweed contains 180µg of folate, while mustard Greens Raw contain 12µg.
- Mustard Greens Raw have less sodium.
Food varieties used in this article are Seaweed, kelp, raw and Mustard greens, raw.
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.
| Contains more MagnesiumMagnesium | +278.1% |
| Contains more CalciumCalcium | +46.1% |
| Contains more IronIron | +73.8% |
| Contains more ZincZinc | +392% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +331.5% |
| Contains more CopperCopper | +26.9% |
| Contains more PhosphorusPhosphorus | +38.1% |
| Contains less SodiumSodium | -91.4% |
| Contains more SeleniumSelenium | +28.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +36.4% |
| Contains more Vitamin B5Vitamin B5 | +205.7% |
| Contains more FolateFolate | +1400% |
| Contains more CholineCholine | +2460% |
| Contains more Vitamin CVitamin C | +2233.3% |
| Contains more Vitamin AVitamin A | +2416.7% |
| Contains more Vitamin EVitamin E | +131% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B3Vitamin B3 | +70.2% |
| Contains more Vitamin B6Vitamin B6 | +8900% |
| Contains more Vitamin KVitamin K | +290.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.68 g
Fats:
0.56 g
Carbs:
9.57 g
Water:
81.58 g
Other:
6.61 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more FatsFats | +33.3% |
| Contains more CarbsCarbs | +104.9% |
| Contains more OtherOther | +389.6% |
| Contains more ProteinProtein | +70.2% |
| Contains more WaterWater | +11.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.247 g
Monounsaturated fat:
Mono. Fat
0.098 g
Polyunsaturated fat:
Poly. Fat
0.047 g
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Poly. FatPolyunsaturated fat | +23.7% |
| Contains less Sat. FatSaturated fat | -96% |
~equal in
Monounsaturated fat
~0.092g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 66µg | 257.5µg | 160% |
| Vitamin C | 3mg | 70mg | 74% |
| Folate | 180µg | 12µg | 42% |
| Magnesium | 121mg | 32mg | 21% |
| Vitamin A | 6µg | 151µg | 16% |
| Iron | 2.85mg | 1.64mg | 15% |
| Vitamin B6 | 0.002mg | 0.18mg | 14% |
| Vitamin B5 | 0.642mg | 0.21mg | 9% |
| Sodium | 233mg | 20mg | 9% |
| Manganese | 0.2mg | 9% | |
| Potassium | 89mg | 384mg | 9% |
| Zinc | 1.23mg | 0.25mg | 9% |
| Vitamin E | 0.87mg | 2.01mg | 8% |
| Fiber | 1.3g | 3.2g | 8% |
| Calcium | 168mg | 115mg | 5% |
| Copper | 0.13mg | 0.165mg | 4% |
| Vitamin B2 | 0.15mg | 0.11mg | 3% |
| Vitamin B1 | 0.05mg | 0.08mg | 3% |
| Phosphorus | 42mg | 58mg | 2% |
| Carbs | 9.57g | 4.67g | 2% |
| Choline | 12.8mg | 0.5mg | 2% |
| Protein | 1.68g | 2.86g | 2% |
| Vitamin B3 | 0.47mg | 0.8mg | 2% |
| Saturated fat | 0.247g | 0.01g | 1% |
| Calories | 43kcal | 27kcal | 1% |
| Fats | 0.56g | 0.42g | 0% |
| Net carbs | 8.27g | 1.47g | N/A |
| Sugar | 0.6g | 1.32g | N/A |
| Selenium | 0.7µg | 0.9µg | 0% |
| Monounsaturated fat | 0.098g | 0.092g | 0% |
| Polyunsaturated fat | 0.047g | 0.038g | 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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
84%
Minerals Daily Need Coverage Score
41%
25%
Comparison summary
Which food is lower in Sugar?
Seaweed is lower in Sugar (difference - 0.72g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 213mg)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.237g)
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.
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.