Seaweed vs. Potato salad — In-Depth Nutrition Comparison
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How are seaweed and potato salad different?
- Seaweed is higher in folate, iron, magnesium, calcium, zinc, and vitamin B2; however, potato salad is richer in vitamin B6 and vitamin C.
- Daily need coverage for folate for seaweed is 43% higher.
- Seaweed contains 9 times more calcium than potato salad. While seaweed contains 168mg of calcium, potato salad contains only 19mg.
- Seaweed has less sodium.
Seaweed, kelp, raw and Potato salad, home-prepared are the varieties used in this article.
Infographic
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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 | +706.7% |
| Contains more CalciumCalcium | +784.2% |
| Contains more IronIron | +338.5% |
| Contains more ZincZinc | +296.8% |
| Contains less SodiumSodium | -56% |
| Contains more ManganeseManganese | +98% |
| Contains more PotassiumPotassium | +185.4% |
| Contains more PhosphorusPhosphorus | +23.8% |
| Contains more SeleniumSelenium | +485.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B5Vitamin B5 | +20.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2471.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +233.3% |
| Contains more Vitamin AVitamin A | +433.3% |
| Contains more Vitamin B1Vitamin B1 | +54% |
| Contains more Vitamin B3Vitamin B3 | +89.4% |
| Contains more Vitamin B6Vitamin B6 | +6950% |
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:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more OtherOther | +239% |
| Contains more ProteinProtein | +59.5% |
| Contains more FatsFats | +1364.3% |
| Contains more CarbsCarbs | +16.7% |
~equal in
Water
~76g
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
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains less Sat. FatSaturated fat | -82.7% |
| Contains more Mono. FatMonounsaturated fat | +2430.6% |
| Contains more Poly. FatPolyunsaturated fat | +7851.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 66µg | 55% | |
| Folate | 180µg | 7µg | 43% |
| Iron | 2.85mg | 0.65mg | 28% |
| Polyunsaturated fat | 0.047g | 3.737g | 25% |
| Magnesium | 121mg | 15mg | 25% |
| Cholesterol | 0mg | 68mg | 23% |
| Calcium | 168mg | 19mg | 15% |
| Sodium | 233mg | 529mg | 13% |
| Fats | 0.56g | 8.2g | 12% |
| Vitamin B6 | 0.002mg | 0.141mg | 11% |
| Vitamin C | 3mg | 10mg | 8% |
| Zinc | 1.23mg | 0.31mg | 8% |
| Vitamin B2 | 0.15mg | 0.06mg | 7% |
| Monounsaturated fat | 0.098g | 2.48g | 6% |
| Selenium | 0.7µg | 4.1µg | 6% |
| Vitamin E | 0.87mg | 6% | |
| Calories | 43kcal | 143kcal | 5% |
| Potassium | 89mg | 254mg | 5% |
| Saturated fat | 0.247g | 1.429g | 5% |
| Manganese | 0.2mg | 0.101mg | 4% |
| Vitamin A | 6µg | 32µg | 3% |
| Vitamin B3 | 0.47mg | 0.89mg | 3% |
| Choline | 12.8mg | 2% | |
| Vitamin B1 | 0.05mg | 0.077mg | 2% |
| Vitamin B5 | 0.642mg | 0.534mg | 2% |
| Protein | 1.68g | 2.68g | 2% |
| Phosphorus | 42mg | 52mg | 1% |
| Copper | 0.13mg | 0.118mg | 1% |
| Carbs | 9.57g | 11.17g | 1% |
| Net carbs | 8.27g | 9.87g | N/A |
| Sugar | 0.6g | N/A | |
| Fiber | 1.3g | 1.3g | 0% |
| Tryptophan | 0.048mg | 0.042mg | 0% |
| Threonine | 0.055mg | 0.116mg | 0% |
| Isoleucine | 0.076mg | 0.141mg | 0% |
| Leucine | 0.083mg | 0.202mg | 0% |
| Lysine | 0.082mg | 0.171mg | 0% |
| Methionine | 0.025mg | 0.066mg | 0% |
| Phenylalanine | 0.043mg | 0.135mg | 0% |
| Valine | 0.072mg | 0.172mg | 0% |
| Histidine | 0.024mg | 0.062mg | 0% |
| Omega-3 - EPA | 0.004g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
13%
Minerals Daily Need Coverage Score
41%
24%
Comparison summary
Which food is lower in Cholesterol?
Seaweed is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Seaweed contains less Sodium (difference - 296mg)
Which food is lower in Saturated fat?
Seaweed is lower in Saturated fat (difference - 1.182g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 0.6g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.