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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.

Infographic

Seaweed vs Quinoa 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%
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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.
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%
Quinoa
3
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
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.
Seaweed Quinoa
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Seaweed Quinoa 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?

ok
ok
is better in case of low diet
Seaweed Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Seaweed
11%
Quinoa
Minerals Daily Need Coverage Score
41%
Seaweed
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 226mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.016g)
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.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.