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Seaweed vs. Savoy cabbage — In-Depth Nutrition Comparison

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How are seaweed and savoy cabbage different?

  • Seaweed is higher in iron, folate, magnesium, calcium, vitamin B2, vitamin B5, and zinc; however, savoy cabbage is richer in vitamin C and vitamin B6.
  • Daily need coverage for vitamin C for savoy cabbage is 31% higher.
  • Seaweed contains 8 times more sodium than savoy cabbage. While seaweed contains 233mg of sodium, savoy cabbage contains only 28mg.

Seaweed, kelp, raw and Cabbage, savoy, raw are the varieties used in this article.

Infographic

Seaweed vs Savoy cabbage 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.
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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more MagnesiumMagnesium +332.1%
Contains more CalciumCalcium +380%
Contains more IronIron +612.5%
Contains more CopperCopper +109.7%
Contains more ZincZinc +355.6%
Contains more PotassiumPotassium +158.4%
Contains less SodiumSodium -88%
Contains more SeleniumSelenium +28.6%
~equal in Phosphorus ~42mg
~equal in Manganese ~0.18mg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin EVitamin E +411.8%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +56.7%
Contains more Vitamin B5Vitamin B5 +243.3%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +933.3%
Contains more Vitamin AVitamin A +733.3%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B6Vitamin B6 +9400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~68.8µg
~equal in Choline ~12.3mg

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% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more FatsFats +460%
Contains more CarbsCarbs +56.9%
Contains more OtherOther +726.3%
Contains more ProteinProtein +19%
Contains more WaterWater +11.5%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +1300%
Contains less Sat. FatSaturated fat -94.7%
~equal in Polyunsaturated fat ~0.049g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Savoy cabbage DV% diff.
Iron 2.85mg 0.4mg 31%
Vitamin C 3mg 31mg 31%
Folate 180µg 80µg 25%
Magnesium 121mg 28mg 22%
Vitamin B6 0.002mg 0.19mg 14%
Calcium 168mg 35mg 13%
Sodium 233mg 28mg 9%
Vitamin B2 0.15mg 0.03mg 9%
Zinc 1.23mg 0.27mg 9%
Vitamin B5 0.642mg 0.187mg 9%
Copper 0.13mg 0.062mg 8%
Fiber 1.3g 3.1g 7%
Vitamin E 0.87mg 0.17mg 5%
Vitamin A 6µg 50µg 5%
Potassium 89mg 230mg 4%
Vitamin B1 0.05mg 0.07mg 2%
Vitamin K 66µg 68.8µg 2%
Saturated fat 0.247g 0.013g 1%
Vitamin B3 0.47mg 0.3mg 1%
Calories 43kcal 27kcal 1%
Protein 1.68g 2g 1%
Manganese 0.2mg 0.18mg 1%
Carbs 9.57g 6.1g 1%
Fats 0.56g 0.1g 1%
Net carbs 8.27g 3g N/A
Sugar 0.6g 2.27g N/A
Phosphorus 42mg 42mg 0%
Selenium 0.7µg 0.9µg 0%
Choline 12.8mg 12.3mg 0%
Monounsaturated fat 0.098g 0.007g 0%
Polyunsaturated fat 0.047g 0.049g 0%
Tryptophan 0.048mg 0.02mg 0%
Threonine 0.055mg 0.069mg 0%
Isoleucine 0.076mg 0.101mg 0%
Leucine 0.083mg 0.103mg 0%
Lysine 0.082mg 0.094mg 0%
Methionine 0.025mg 0.02mg 0%
Phenylalanine 0.043mg 0.064mg 0%
Valine 0.072mg 0.085mg 0%
Histidine 0.024mg 0.041mg 0%
Omega-3 - EPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Savoy cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Seaweed
34%
Savoy cabbage
Minerals Daily Need Coverage Score
41%
Seaweed
14%
Savoy cabbage

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.67g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Savoy cabbage
Savoy cabbage contains less Sodium (difference - 205mg)
Which food is lower in Saturated fat?
Savoy cabbage
Savoy cabbage is lower in Saturated fat (difference - 0.234g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.