Seaweed vs. Brown rice — In-Depth Nutrition Comparison
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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
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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 | +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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.68 g
Fats:
0.56 g
Carbs:
9.57 g
Water:
81.58 g
Other:
6.61 g
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
Saturated fat:
Sat. Fat
0.247 g
Monounsaturated fat:
Mono. Fat
0.098 g
Polyunsaturated fat:
Poly. Fat
0.047 g
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
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
13%
Minerals Daily Need Coverage Score
41%
32%
Comparison summary
Which food is lower in Saturated fat?
Seaweed is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 66)
Which food is cheaper?
Seaweed is cheaper (difference - $2)
Which food is richer in minerals?
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 229mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)