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  6. Seaweed vs. Palm oil

Seaweed vs. Palm oil — In-Depth Nutrition Comparison

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Significant differences between Seaweed and Palm oil

  • Seaweed has more Vitamin K, Folate, Iron, Magnesium, Calcium, Copper, Vitamin B5, and Vitamin B2, however, Palm oil is richer in Vitamin E .
  • Palm oil covers your daily Saturated Fat needs 245% more than Seaweed.
  • Seaweed contains less Saturated Fat.

Specific food types used in this comparison are Seaweed, kelp, raw and Oil, palm.

Infographic

Seaweed vs Palm oil 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.
Seaweed
Seaweed
9
:
1
Palm oil
Palm oil
Contains more Calcium +∞%
Contains more Iron +28400%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +28400%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
Seaweed
10
:
1
Palm oil
Palm oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +725%
Contains more Vitamin E +1732.2%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +725%
Contains more Vitamin E +1732.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
4
:
1
Palm oil
Palm oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +17757.1%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +17757.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Palm oil
Palm oil
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +37655.1%
Contains more Polyunsaturated fat +19687.2%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +37655.1%
Contains more Polyunsaturated fat +19687.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Palm oil Opinion
Net carbs 8.27g 0g Seaweed
Protein 1.68g 0g Seaweed
Fats 0.56g 100g Palm oil
Carbs 9.57g 0g Seaweed
Calories 43kcal 884kcal Palm oil
Sugar 0.6g 0g Palm oil
Fiber 1.3g 0g Seaweed
Calcium 168mg 0mg Seaweed
Iron 2.85mg 0.01mg Seaweed
Magnesium 121mg 0mg Seaweed
Phosphorus 42mg 0mg Seaweed
Potassium 89mg 0mg Seaweed
Sodium 233mg 0mg Palm oil
Zinc 1.23mg 0mg Seaweed
Copper 0.13mg 0mg Seaweed
Manganese 0.2mg Seaweed
Selenium 0.7µg 0µg Seaweed
Vitamin A 116IU 0IU Seaweed
Vitamin A RAE 6µg 0µg Seaweed
Vitamin E 0.87mg 15.94mg Palm oil
Vitamin C 3mg 0mg Seaweed
Vitamin B1 0.05mg 0mg Seaweed
Vitamin B2 0.15mg 0mg Seaweed
Vitamin B3 0.47mg 0mg Seaweed
Vitamin B5 0.642mg 0mg Seaweed
Vitamin B6 0.002mg 0mg Seaweed
Folate 180µg 0µg Seaweed
Vitamin K 66µg 8µg Seaweed
Tryptophan 0.048mg 0mg Seaweed
Threonine 0.055mg 0mg Seaweed
Isoleucine 0.076mg 0mg Seaweed
Leucine 0.083mg 0mg Seaweed
Lysine 0.082mg 0mg Seaweed
Methionine 0.025mg 0mg Seaweed
Phenylalanine 0.043mg 0mg Seaweed
Valine 0.072mg 0mg Seaweed
Histidine 0.024mg 0mg Seaweed
Saturated Fat 0.247g 49.3g Seaweed
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 37g Palm oil
Polyunsaturated fat 0.047g 9.3g Palm oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Palm oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Seaweed
28%
Palm oil
Minerals Daily Need Coverage Score
41%
Seaweed
0%
Palm oil

Comparison summary

Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 49.053g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 233mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.