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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 A and vitamin K.
  • Red leaf lettuce's daily need coverage for vitamin A is 148% 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.
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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +908.3%
Contains more CalciumCalcium +409.1%
Contains more IronIron +137.5%
Contains more CopperCopper +364.3%
Contains more ZincZinc +515%
Contains more PhosphorusPhosphorus +50%
Contains more PotassiumPotassium +110.1%
Contains less SodiumSodium -89.3%
Contains more SeleniumSelenium +114.3%
~equal in Manganese ~0.203mg

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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin EVitamin E +480%
Contains more Vitamin B2Vitamin B2 +94.8%
Contains more Vitamin B3Vitamin B3 +46.4%
Contains more Vitamin B5Vitamin B5 +345.8%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +23.3%
Contains more Vitamin AVitamin A +6150%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more Vitamin KVitamin K +112.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.8mg

All nutrients comparison - raw data values

Nutrient Seaweed Red leaf lettuce DV% diff.
Vitamin K 66µg 140.3µg 62%
Vitamin A 6µg 375µg 41%
Folate 180µg 36µg 36%
Magnesium 121mg 12mg 26%
Iron 2.85mg 1.2mg 21%
Calcium 168mg 33mg 14%
Copper 0.13mg 0.028mg 11%
Vitamin B5 0.642mg 0.144mg 10%
Sodium 233mg 25mg 9%
Zinc 1.23mg 0.2mg 9%
Vitamin B6 0.002mg 0.1mg 8%
Vitamin B2 0.15mg 0.077mg 6%
Vitamin E 0.87mg 0.15mg 5%
Potassium 89mg 187mg 3%
Fiber 1.3g 0.9g 2%
Phosphorus 42mg 28mg 2%
Carbs 9.57g 2.26g 2%
Protein 1.68g 1.33g 1%
Saturated fat 0.247g 0.017g 1%
Vitamin B3 0.47mg 0.321mg 1%
Calories 43kcal 16kcal 1%
Vitamin B1 0.05mg 0.064mg 1%
Selenium 0.7µg 1.5µg 1%
Vitamin C 3mg 3.7mg 1%
Fats 0.56g 0.22g 1%
Net carbs 8.27g 1.36g N/A
Sugar 0.6g 0.48g N/A
Manganese 0.2mg 0.203mg 0%
Choline 12.8mg 11.8mg 0%
Monounsaturated fat 0.098g 0.005g 0%
Polyunsaturated fat 0.047g 0.072g 0%
Tryptophan 0.048mg 0.022mg 0%
Threonine 0.055mg 0.048mg 0%
Isoleucine 0.076mg 0.038mg 0%
Leucine 0.083mg 0.07mg 0%
Lysine 0.082mg 0.045mg 0%
Methionine 0.025mg 0.016mg 0%
Phenylalanine 0.043mg 0.067mg 0%
Valine 0.072mg 0.048mg 0%
Histidine 0.024mg 0.019mg 0%
Fructose 0.28g 0%
Omega-3 - EPA 0.004g 0g 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
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more ProteinProtein +26.3%
Contains more FatsFats +154.5%
Contains more CarbsCarbs +323.5%
Contains more OtherOther +1101.8%
Contains more WaterWater +17.2%

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
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +1860%
Contains less Sat. FatSaturated fat -93.1%
Contains more Poly. FatPolyunsaturated fat +53.2%

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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. 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.