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  6. Seaweed vs. Pastry

Seaweed vs. Pastry — In-Depth Nutrition Comparison

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Important differences between Seaweed and Pastry

  • Seaweed has more Vitamin K, Folate, Magnesium, Calcium, and Vitamin B5, however, Pastry has more Selenium, Vitamin B1, Vitamin B3, and Manganese.
  • Pastry's daily need coverage for Saturated Fat is 47% more.
  • Seaweed is lower in Saturated Fat.

The food varieties used in the comparison are Seaweed, kelp, raw and Puff pastry, frozen, ready-to-bake.

Infographic

Seaweed vs Pastry 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
7
:
3
Pastry
Pastry
Contains more Calcium +1580%
Contains more Iron +11.3%
Contains more Magnesium +656.3%
Contains more Potassium +45.9%
Contains more Zinc +132.1%
Contains more Copper +14%
Contains more Phosphorus +42.9%
Contains more Manganese +144%
Contains more Selenium +3357.1%
Equal in Sodium - 249
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Contains more Calcium +1580%
Contains more Iron +11.3%
Contains more Magnesium +656.3%
Contains more Potassium +45.9%
Contains more Zinc +132.1%
Contains more Copper +14%
Contains more Phosphorus +42.9%
Contains more Manganese +144%
Contains more Selenium +3357.1%
Equal in Sodium - 249

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
7
:
4
Pastry
Pastry
Contains more Vitamin A +11500%
Contains more Vitamin E +61.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Folate +130.8%
Contains more Vitamin K +309.9%
Contains more Vitamin B1 +696%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B3 +786.8%
Contains more Vitamin B6 +950%
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%
Pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Contains more Vitamin A +11500%
Contains more Vitamin E +61.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Folate +130.8%
Contains more Vitamin K +309.9%
Contains more Vitamin B1 +696%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B3 +786.8%
Contains more Vitamin B6 +950%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
2
:
3
Pastry
Pastry
Contains more Water +859.8%
Contains more Other +561%
Contains more Protein +334.5%
Contains more Fats +6703.6%
Contains more Carbs +371.3%
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
Pastry
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more Water +859.8%
Contains more Other +561%
Contains more Protein +334.5%
Contains more Fats +6703.6%
Contains more Carbs +371.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Pastry
Pastry
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +21937.8%
Contains more Polyunsaturated fat +10312.8%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Pastry
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +21937.8%
Contains more Polyunsaturated fat +10312.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Pastry Opinion
Net carbs 8.27g 43.6g Pastry
Protein 1.68g 7.3g Pastry
Fats 0.56g 38.1g Pastry
Carbs 9.57g 45.1g Pastry
Calories 43kcal 551kcal Pastry
Sugar 0.6g 0.74g Seaweed
Fiber 1.3g 1.5g Pastry
Calcium 168mg 10mg Seaweed
Iron 2.85mg 2.56mg Seaweed
Magnesium 121mg 16mg Seaweed
Phosphorus 42mg 60mg Pastry
Potassium 89mg 61mg Seaweed
Sodium 233mg 249mg Seaweed
Zinc 1.23mg 0.53mg Seaweed
Copper 0.13mg 0.114mg Seaweed
Manganese 0.2mg 0.488mg Pastry
Selenium 0.7µg 24.2µg Pastry
Vitamin A 116IU 1IU Seaweed
Vitamin A RAE 6µg 0µg Seaweed
Vitamin E 0.87mg 0.54mg Seaweed
Vitamin C 3mg 0mg Seaweed
Vitamin B1 0.05mg 0.398mg Pastry
Vitamin B2 0.15mg 0.283mg Pastry
Vitamin B3 0.47mg 4.168mg Pastry
Vitamin B5 0.642mg 0mg Seaweed
Vitamin B6 0.002mg 0.021mg Pastry
Folate 180µg 78µg Seaweed
Vitamin K 66µg 16.1µg Seaweed
Tryptophan 0.048mg 0.085mg Pastry
Threonine 0.055mg 0.196mg Pastry
Isoleucine 0.076mg 0.272mg Pastry
Leucine 0.083mg 0.508mg Pastry
Lysine 0.082mg 0.142mg Pastry
Methionine 0.025mg 0.129mg Pastry
Phenylalanine 0.043mg 0.362mg Pastry
Valine 0.072mg 0.308mg Pastry
Histidine 0.024mg 0.156mg Pastry
Saturated Fat 0.247g 9.643g Seaweed
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 21.597g Pastry
Polyunsaturated fat 0.047g 4.894g Pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Pastry
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
30%
Pastry
Minerals Daily Need Coverage Score
41%
Seaweed
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 9.396g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 59)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.