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  6. Seaweed vs. Fish sandwich

Seaweed vs. Fish sandwich — In-Depth Nutrition Comparison

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Significant differences between seaweed and fish sandwiches

  • Seaweed has more vitamin K, folate, magnesium, iron, and calcium; however, fish sandwiches are richer in selenium, vitamin B12, and vitamin B1.
  • Seaweed covers your daily vitamin K needs 44% more than fish sandwiches.
  • Fish sandwiches have 5 times less magnesium than seaweed. Seaweed has 121mg of magnesium, while fish sandwiches have 25mg.
  • Seaweed contains less sodium.

Specific food types used in this comparison are Seaweed, kelp, raw and Fast foods, fish sandwich, with tartar sauce.

Infographic

Seaweed vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +384%
Contains more CalciumCalcium +354.1%
Contains more IronIron +90%
Contains more CopperCopper +73.3%
Contains more ZincZinc +151%
Contains less SodiumSodium -61.3%
Contains more PotassiumPotassium +131.5%
Contains more PhosphorusPhosphorus +176.2%
Contains more ManganeseManganese +32%
Contains more SeleniumSelenium +2471.4%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin EVitamin E +58.2%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more Vitamin KVitamin K +385.3%
Contains more FolateFolate +291.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +320%
Contains more Vitamin B3Vitamin B3 +357.4%
Contains more Vitamin B6Vitamin B6 +3400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +125.8%
~equal in Vitamin A ~6µg
~equal in Vitamin B2 ~0.14mg

All nutrients comparison - raw data values

Nutrient Seaweed Fish sandwich DV% diff.
Vitamin K 66µg 13.6µg 44%
Polyunsaturated fat 0.047g 6.257g 41%
Folate 180µg 46µg 34%
Selenium 0.7µg 18µg 31%
Vitamin B12 0µg 0.68µg 28%
Magnesium 121mg 25mg 23%
Fats 0.56g 12.45g 18%
Iron 2.85mg 1.5mg 17%
Protein 1.68g 10.29g 17%
Sodium 233mg 602mg 16%
Vitamin B1 0.05mg 0.21mg 13%
Calcium 168mg 37mg 13%
Cholesterol 0mg 35mg 12%
Phosphorus 42mg 116mg 11%
Vitamin B3 0.47mg 2.15mg 11%
Calories 43kcal 257kcal 11%
Saturated fat 0.247g 1.949g 8%
Zinc 1.23mg 0.49mg 7%
Copper 0.13mg 0.075mg 6%
Carbs 9.57g 26.69g 6%
Monounsaturated fat 0.098g 2.595g 6%
Vitamin B5 0.642mg 0.37mg 5%
Vitamin B6 0.002mg 0.07mg 5%
Manganese 0.2mg 0.264mg 3%
Potassium 89mg 206mg 3%
Choline 12.8mg 28.9mg 3%
Vitamin E 0.87mg 0.55mg 2%
Fructose 1.47g 2%
Vitamin C 3mg 1.8mg 1%
Vitamin D 0IU 9IU 1%
Vitamin B2 0.15mg 0.14mg 1%
Fiber 1.3g 1g 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 8.27g 25.69g N/A
Sugar 0.6g 3.53g N/A
Vitamin A 6µg 6µg 0%
Trans fat 0g 0.08g N/A
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +68.4%
Contains more OtherOther +210.3%
Contains more ProteinProtein +512.5%
Contains more FatsFats +2123.2%
Contains more CarbsCarbs +178.9%

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% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -87.3%
Contains more Mono. FatMonounsaturated fat +2548%
Contains more Poly. FatPolyunsaturated fat +13212.8%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.