Seaweed vs. Quinoa — In-Depth Nutrition Comparison
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Important differences between seaweed and quinoa
- Seaweed has more vitamin K, folate, iron, calcium, and magnesium; however, quinoa has more manganese, phosphorus, vitamin B6, and copper.
- Seaweed's daily need coverage for vitamin K is 55% more.
- Seaweed has 33 times more sodium than quinoa. Seaweed has 233mg of sodium, while quinoa has 7mg.
The food varieties used in the comparison are Seaweed, kelp, raw and Quinoa, cooked.
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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 | +89.1% |
| Contains more CalciumCalcium | +888.2% |
| Contains more IronIron | +91.3% |
| Contains more ZincZinc | +12.8% |
| Contains more PotassiumPotassium | +93.3% |
| Contains more CopperCopper | +47.7% |
| Contains more PhosphorusPhosphorus | +261.9% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +215.5% |
| Contains more SeleniumSelenium | +300% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +38.1% |
| Contains more Vitamin B2Vitamin B2 | +36.4% |
| Contains more Vitamin B3Vitamin B3 | +14.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +328.6% |
| Contains more Vitamin B1Vitamin B1 | +114% |
| Contains more Vitamin B6Vitamin B6 | +6050% |
| Contains more CholineCholine | +79.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +13.9% |
| Contains more OtherOther | +758.4% |
| Contains more ProteinProtein | +161.9% |
| Contains more FatsFats | +242.9% |
| Contains more CarbsCarbs | +122.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +438.8% |
| Contains more Poly. FatPolyunsaturated fat | +2193.6% |
~equal in
Saturated fat
~0.231g
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 Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 66µg | 0µg | 55% |
| Folate | 180µg | 42µg | 35% |
| Manganese | 0.2mg | 0.631mg | 19% |
| Iron | 2.85mg | 1.49mg | 17% |
| Phosphorus | 42mg | 152mg | 16% |
| Calcium | 168mg | 17mg | 15% |
| Magnesium | 121mg | 64mg | 14% |
| Vitamin B5 | 0.642mg | 13% | |
| Sodium | 233mg | 7mg | 10% |
| Vitamin B6 | 0.002mg | 0.123mg | 9% |
| Copper | 0.13mg | 0.192mg | 7% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 0.047g | 1.078g | 7% |
| Fiber | 1.3g | 2.8g | 6% |
| Protein | 1.68g | 4.4g | 5% |
| Vitamin B1 | 0.05mg | 0.107mg | 5% |
| Selenium | 0.7µg | 2.8µg | 4% |
| Calories | 43kcal | 120kcal | 4% |
| Carbs | 9.57g | 21.3g | 4% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin B2 | 0.15mg | 0.11mg | 3% |
| Vitamin E | 0.87mg | 0.63mg | 2% |
| Fats | 0.56g | 1.92g | 2% |
| Choline | 12.8mg | 23mg | 2% |
| Potassium | 89mg | 172mg | 2% |
| Vitamin A | 6µg | 0µg | 1% |
| Monounsaturated fat | 0.098g | 0.528g | 1% |
| Zinc | 1.23mg | 1.09mg | 1% |
| Net carbs | 8.27g | 18.5g | N/A |
| Sugar | 0.6g | 0.87g | N/A |
| Vitamin B3 | 0.47mg | 0.412mg | 0% |
| Saturated fat | 0.247g | 0.231g | 0% |
| Tryptophan | 0.048mg | 0.052mg | 0% |
| Threonine | 0.055mg | 0.131mg | 0% |
| Isoleucine | 0.076mg | 0.157mg | 0% |
| Leucine | 0.083mg | 0.261mg | 0% |
| Lysine | 0.082mg | 0.239mg | 0% |
| Methionine | 0.025mg | 0.096mg | 0% |
| Phenylalanine | 0.043mg | 0.185mg | 0% |
| Valine | 0.072mg | 0.185mg | 0% |
| Histidine | 0.024mg | 0.127mg | 0% |
| Omega-3 - EPA | 0.004g | 0g | N/A |
| Omega-3 - DHA | 0g | 0.015g | 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%
11%
Minerals Daily Need Coverage Score
41%
38%
Comparison summary
Which food is lower in Sugar?
Seaweed is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Seaweed is relatively richer in vitamins
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 226mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.016g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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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.