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  6. Seaweed vs. Potato salad

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

Seaweed vs Potato salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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%
~equal in Copper ~0.118mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Potato salad 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
3% 8% 11% 76% 2%
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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
19% 32% 49%
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%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.