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  6. Seaweed vs. Red leaf lettuce

Seaweed vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Important differences between Seaweed and Red leaf lettuce

  • Seaweed has more Folate, Magnesium, Iron, Calcium, Copper, Vitamin B5, and Zinc, however, Red leaf lettuce has more Vitamin K, and Vitamin A RAE.
  • Red leaf lettuce's daily need coverage for Vitamin K is 62% more.
  • Seaweed has 10 times more Magnesium than Red leaf lettuce. Seaweed has 121mg of Magnesium, while Red leaf lettuce has 12mg.
  • Red leaf lettuce is lower in Sodium.

The food varieties used in the comparison are Seaweed, kelp, raw and Lettuce, red leaf, raw.

Infographic

Seaweed vs Red leaf lettuce infographic
Infographic link

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.
Seaweed
Seaweed
6
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +409.1%
Contains more Iron +137.5%
Contains more Magnesium +908.3%
Contains more Phosphorus +50%
Contains more Zinc +515%
Contains more Copper +364.3%
Contains more Potassium +110.1%
Contains less Sodium -89.3%
Contains more Selenium +114.3%
Equal in Manganese - 0.203
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +409.1%
Contains more Iron +137.5%
Contains more Magnesium +908.3%
Contains more Phosphorus +50%
Contains more Zinc +515%
Contains more Copper +364.3%
Contains more Potassium +110.1%
Contains less Sodium -89.3%
Contains more Selenium +114.3%
Equal in Manganese - 0.203

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.
Seaweed
Seaweed
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +480%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +46.4%
Contains more Vitamin B5 +345.8%
Contains more Folate +400%
Contains more Vitamin A +6358.6%
Contains more Vitamin C +23.3%
Contains more Vitamin B1 +28%
Contains more Vitamin B6 +4900%
Contains more Vitamin K +112.6%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +480%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +46.4%
Contains more Vitamin B5 +345.8%
Contains more Folate +400%
Contains more Vitamin A +6358.6%
Contains more Vitamin C +23.3%
Contains more Vitamin B1 +28%
Contains more Vitamin B6 +4900%
Contains more Vitamin K +112.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +26.3%
Contains more Fats +154.5%
Contains more Carbs +323.5%
Contains more Other +1101.8%
Contains more Water +17.2%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +26.3%
Contains more Fats +154.5%
Contains more Carbs +323.5%
Contains more Other +1101.8%
Contains more Water +17.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +1860%
Contains less Saturated Fat -93.1%
Contains more Polyunsaturated fat +53.2%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +1860%
Contains less Saturated Fat -93.1%
Contains more Polyunsaturated fat +53.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Red leaf lettuce
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Red leaf lettuce Opinion
Net carbs 8.27g 1.36g Seaweed
Protein 1.68g 1.33g Seaweed
Fats 0.56g 0.22g Seaweed
Carbs 9.57g 2.26g Seaweed
Calories 43kcal 16kcal Seaweed
Fructose 0.28g Red leaf lettuce
Sugar 0.6g 0.48g Red leaf lettuce
Fiber 1.3g 0.9g Seaweed
Calcium 168mg 33mg Seaweed
Iron 2.85mg 1.2mg Seaweed
Magnesium 121mg 12mg Seaweed
Phosphorus 42mg 28mg Seaweed
Potassium 89mg 187mg Red leaf lettuce
Sodium 233mg 25mg Red leaf lettuce
Zinc 1.23mg 0.2mg Seaweed
Copper 0.13mg 0.028mg Seaweed
Manganese 0.2mg 0.203mg Red leaf lettuce
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin A 116IU 7492IU Red leaf lettuce
Vitamin A RAE 6µg 375µg Red leaf lettuce
Vitamin E 0.87mg 0.15mg Seaweed
Vitamin C 3mg 3.7mg Red leaf lettuce
Vitamin B1 0.05mg 0.064mg Red leaf lettuce
Vitamin B2 0.15mg 0.077mg Seaweed
Vitamin B3 0.47mg 0.321mg Seaweed
Vitamin B5 0.642mg 0.144mg Seaweed
Vitamin B6 0.002mg 0.1mg Red leaf lettuce
Folate 180µg 36µg Seaweed
Vitamin K 66µg 140.3µg Red leaf lettuce
Tryptophan 0.048mg 0.022mg Seaweed
Threonine 0.055mg 0.048mg Seaweed
Isoleucine 0.076mg 0.038mg Seaweed
Leucine 0.083mg 0.07mg Seaweed
Lysine 0.082mg 0.045mg Seaweed
Methionine 0.025mg 0.016mg Seaweed
Phenylalanine 0.043mg 0.067mg Red leaf lettuce
Valine 0.072mg 0.048mg Seaweed
Histidine 0.024mg 0.019mg Seaweed
Saturated Fat 0.247g 0.017g Red leaf lettuce
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.005g Seaweed
Polyunsaturated fat 0.047g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
36%
Seaweed
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
41%
Seaweed
14%
Red leaf lettuce

Comparison summary

Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 208mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.23g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.