Seaweed vs. Prunes — In-Depth Nutrition Comparison
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What are the main differences between seaweed and prunes?
- Seaweed is richer in folate, iron, magnesium, and calcium, yet prunes are richer in fiber, potassium, copper, vitamin B6, and vitamin A.
- Seaweed's daily need coverage for folate is 44% higher.
- Seaweed has 117 times more sodium than prunes. Seaweed has 233mg of sodium, while prunes have 2mg.
We used Seaweed, kelp, raw and Plums, dried (prunes), uncooked types in this comparison.
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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 | +195.1% |
| Contains more CalciumCalcium | +290.7% |
| Contains more IronIron | +206.5% |
| Contains more ZincZinc | +179.5% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more PotassiumPotassium | +722.5% |
| Contains more CopperCopper | +116.2% |
| Contains more PhosphorusPhosphorus | +64.3% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +49.5% |
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 | +400% |
| Contains more Vitamin EVitamin E | +102.3% |
| Contains more Vitamin B5Vitamin B5 | +52.1% |
| Contains more FolateFolate | +4400% |
| Contains more CholineCholine | +26.7% |
| Contains more Vitamin AVitamin A | +550% |
| Contains more Vitamin B2Vitamin B2 | +24% |
| Contains more Vitamin B3Vitamin B3 | +300.4% |
| Contains more Vitamin B6Vitamin B6 | +10150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 180µg | 4µg | 44% |
| Iron | 2.85mg | 0.93mg | 24% |
| Fiber | 1.3g | 7.1g | 23% |
| Magnesium | 121mg | 41mg | 19% |
| Potassium | 89mg | 732mg | 19% |
| Carbs | 9.57g | 63.88g | 18% |
| Copper | 0.13mg | 0.281mg | 17% |
| Fructose | 12.45g | 16% | |
| Vitamin B6 | 0.002mg | 0.205mg | 16% |
| Calcium | 168mg | 43mg | 13% |
| Sodium | 233mg | 2mg | 10% |
| Calories | 43kcal | 240kcal | 10% |
| Vitamin B3 | 0.47mg | 1.882mg | 9% |
| Zinc | 1.23mg | 0.44mg | 7% |
| Vitamin K | 66µg | 59.5µg | 5% |
| Phosphorus | 42mg | 69mg | 4% |
| Vitamin A | 6µg | 39µg | 4% |
| Manganese | 0.2mg | 0.299mg | 4% |
| Vitamin B5 | 0.642mg | 0.422mg | 4% |
| Vitamin C | 3mg | 0.6mg | 3% |
| Vitamin E | 0.87mg | 0.43mg | 3% |
| Vitamin B2 | 0.15mg | 0.186mg | 3% |
| Starch | 5.11g | 2% | |
| Selenium | 0.7µg | 0.3µg | 1% |
| Protein | 1.68g | 2.18g | 1% |
| Saturated fat | 0.247g | 0.088g | 1% |
| Fats | 0.56g | 0.38g | 0% |
| Net carbs | 8.27g | 56.78g | N/A |
| Sugar | 0.6g | 38.13g | N/A |
| Vitamin B1 | 0.05mg | 0.051mg | 0% |
| Choline | 12.8mg | 10.1mg | 0% |
| Monounsaturated fat | 0.098g | 0.053g | 0% |
| Polyunsaturated fat | 0.047g | 0.062g | 0% |
| Tryptophan | 0.048mg | 0.025mg | 0% |
| Threonine | 0.055mg | 0.049mg | 0% |
| Isoleucine | 0.076mg | 0.041mg | 0% |
| Leucine | 0.083mg | 0.066mg | 0% |
| Lysine | 0.082mg | 0.05mg | 0% |
| Methionine | 0.025mg | 0.016mg | 0% |
| Phenylalanine | 0.043mg | 0.052mg | 0% |
| Valine | 0.072mg | 0.056mg | 0% |
| Histidine | 0.024mg | 0.027mg | 0% |
| Omega-3 - EPA | 0.004g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +47.4% |
| Contains more WaterWater | +163.8% |
| Contains more OtherOther | +150.4% |
| Contains more ProteinProtein | +29.8% |
| Contains more CarbsCarbs | +567.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +84.9% |
| Contains less Sat. FatSaturated fat | -64.4% |
| Contains more Poly. FatPolyunsaturated fat | +31.9% |
