Seaweed vs. Pasta — In-Depth Nutrition Comparison
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How are seaweed and pasta different?
- Seaweed is higher in folate, magnesium, iron, calcium, vitamin B5, and zinc; however, pasta is richer in vitamin B1 and vitamin B12.
- Daily need coverage for folate for seaweed is 29% higher.
- Seaweed contains 39 times more sodium than pasta. While seaweed contains 233mg of sodium, pasta contains only 6mg.
Seaweed, kelp, raw and Pasta, fresh-refrigerated, plain, cooked are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +572.2% |
| Contains more CalciumCalcium | +2700% |
| Contains more PotassiumPotassium | +270.8% |
| Contains more IronIron | +150% |
| Contains more CopperCopper | +39.8% |
| Contains more ZincZinc | +119.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +12% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +250.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +181.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +318% |
| Contains more Vitamin B3Vitamin B3 | +111.1% |
| Contains more Vitamin B6Vitamin B6 | +1600% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 55% | |
| Folate | 180µg | 64µg | 29% |
| Magnesium | 121mg | 18mg | 25% |
| Iron | 2.85mg | 1.14mg | 21% |
| Calcium | 168mg | 6mg | 16% |
| Vitamin B1 | 0.05mg | 0.209mg | 13% |
| Cholesterol | 0mg | 33mg | 11% |
| Sodium | 233mg | 6mg | 10% |
| Vitamin B5 | 0.642mg | 0.183mg | 9% |
| Protein | 1.68g | 5.15g | 7% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Vitamin E | 0.87mg | 6% | |
| Zinc | 1.23mg | 0.56mg | 6% |
| Carbs | 9.57g | 24.93g | 5% |
| Fiber | 1.3g | 5% | |
| Calories | 43kcal | 131kcal | 4% |
| Copper | 0.13mg | 0.093mg | 4% |
| Phosphorus | 42mg | 63mg | 3% |
| Vitamin B3 | 0.47mg | 0.992mg | 3% |
| Polyunsaturated fat | 0.047g | 0.429g | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin B6 | 0.002mg | 0.034mg | 2% |
| Potassium | 89mg | 24mg | 2% |
| Choline | 12.8mg | 2% | |
| Selenium | 0.7µg | 1% | |
| Fats | 0.56g | 1.05g | 1% |
| Manganese | 0.2mg | 0.224mg | 1% |
| Net carbs | 8.27g | 24.93g | N/A |
| Sugar | 0.6g | N/A | |
| Vitamin A | 6µg | 6µg | 0% |
| Vitamin B2 | 0.15mg | 0.15mg | 0% |
| Saturated fat | 0.247g | 0.15g | 0% |
| Monounsaturated fat | 0.098g | 0.124g | 0% |
| Tryptophan | 0.048mg | 0.065mg | 0% |
| Threonine | 0.055mg | 0.134mg | 0% |
| Isoleucine | 0.076mg | 0.197mg | 0% |
| Leucine | 0.083mg | 0.348mg | 0% |
| Lysine | 0.082mg | 0.097mg | 0% |
| Methionine | 0.025mg | 0.079mg | 0% |
| Phenylalanine | 0.043mg | 0.247mg | 0% |
| Valine | 0.072mg | 0.217mg | 0% |
| Histidine | 0.024mg | 0.103mg | 0% |
| Omega-3 - EPA | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +19% |
| Contains more OtherOther | +2032.3% |
| Contains more ProteinProtein | +206.5% |
| Contains more FatsFats | +87.5% |
| Contains more CarbsCarbs | +160.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -39.3% |
| Contains more Mono. FatMonounsaturated fat | +26.5% |
| Contains more Poly. FatPolyunsaturated fat | +812.8% |
