Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Seaweed
  5. Compare
  6. Seaweed vs. Brown rice

Seaweed vs. Brown rice — In-Depth Nutrition Comparison

Compare

Important differences between seaweed and brown rice

  • Seaweed has more vitamin K, folate, iron, magnesium, and calcium; however, brown rice has more manganese, vitamin B3, vitamin B1, and vitamin B6.
  • Seaweed's daily need coverage for vitamin K is 55% more.
  • Seaweed has 58 times more sodium than brown rice. Seaweed has 233mg of sodium, while brown rice has 4mg.

The food varieties used in the comparison are Seaweed, kelp, raw and Rice, brown, long-grain, cooked.

Infographic

Seaweed vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +210.3%
Contains more CalciumCalcium +5500%
Contains more IronIron +408.9%
Contains more CopperCopper +22.6%
Contains more ZincZinc +73.2%
Contains more PhosphorusPhosphorus +145.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +387%
Contains more SeleniumSelenium +728.6%
~equal in Potassium ~86mg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +411.8%
Contains more Vitamin B2Vitamin B2 +117.4%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin KVitamin K +32900%
Contains more FolateFolate +1900%
Contains more CholineCholine +39.1%
Contains more Vitamin B1Vitamin B1 +256%
Contains more Vitamin B3Vitamin B3 +444.9%
Contains more Vitamin B6Vitamin B6 +6050%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Brown rice DV% diff.
Vitamin K 66µg 0.2µg 55%
Folate 180µg 9µg 43%
Manganese 0.2mg 0.974mg 34%
Iron 2.85mg 0.56mg 29%
Magnesium 121mg 39mg 20%
Calcium 168mg 3mg 17%
Vitamin B3 0.47mg 2.561mg 13%
Vitamin B1 0.05mg 0.178mg 11%
Starch 24.79g 10%
Sodium 233mg 4mg 10%
Vitamin B6 0.002mg 0.123mg 9%
Selenium 0.7µg 5.8µg 9%
Phosphorus 42mg 103mg 9%
Vitamin B2 0.15mg 0.069mg 6%
Carbs 9.57g 25.58g 5%
Vitamin B5 0.642mg 0.38mg 5%
Vitamin E 0.87mg 0.17mg 5%
Zinc 1.23mg 0.71mg 5%
Calories 43kcal 123kcal 4%
Vitamin C 3mg 0mg 3%
Copper 0.13mg 0.106mg 3%
Polyunsaturated fat 0.047g 0.366g 2%
Protein 1.68g 2.74g 2%
Monounsaturated fat 0.098g 0.369g 1%
Choline 12.8mg 9.2mg 1%
Fats 0.56g 0.97g 1%
Vitamin A 6µg 0µg 1%
Fiber 1.3g 1.6g 1%
Net carbs 8.27g 23.98g N/A
Potassium 89mg 86mg 0%
Sugar 0.6g 0.24g N/A
Saturated fat 0.247g 0.26g 0%
Tryptophan 0.048mg 0.033mg 0%
Threonine 0.055mg 0.095mg 0%
Isoleucine 0.076mg 0.109mg 0%
Leucine 0.083mg 0.214mg 0%
Lysine 0.082mg 0.099mg 0%
Methionine 0.025mg 0.058mg 0%
Phenylalanine 0.043mg 0.133mg 0%
Valine 0.072mg 0.151mg 0%
Histidine 0.024mg 0.066mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +16.1%
Contains more OtherOther +1402.3%
Contains more ProteinProtein +63.1%
Contains more FatsFats +73.2%
Contains more CarbsCarbs +167.3%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +276.5%
Contains more Poly. FatPolyunsaturated fat +678.7%
~equal in Saturated fat ~0.26g

People also compare

Seaweed
Seaweed vs Nori
Nori
Seaweed
Seaweed vs Water
Water
Seaweed
Seaweed vs Wakame
Wakame
Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.