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  6. Seaweed vs. Flax seeds

Seaweed vs. Flax seeds — In-Depth Nutrition Comparison

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A recap on differences between seaweed and flax seeds

  • Seaweed has more vitamin K; however, flax seeds are higher in vitamin B1, copper, fiber, manganese, phosphorus, magnesium, selenium, vitamin B6, and iron.
  • Flax seeds cover your daily vitamin B1 needs 133% more than seaweed.
  • Flax seeds contain 15 times less vitamin K than seaweed. Seaweed contains 66µg of vitamin K, while flax seeds contain 4.3µg.

Food varieties used in this article are Seaweed, kelp, raw and Seeds, flaxseed.

Infographic

Seaweed vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +51.8%
Contains more PotassiumPotassium +813.5%
Contains more IronIron +101.1%
Contains more CopperCopper +838.5%
Contains more ZincZinc +252.8%
Contains more PhosphorusPhosphorus +1428.6%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +1141%
Contains more SeleniumSelenium +3528.6%

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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +180.6%
Contains more Vitamin KVitamin K +1434.9%
Contains more FolateFolate +106.9%
Contains more Vitamin B1Vitamin B1 +3188%
Contains more Vitamin B3Vitamin B3 +555.3%
Contains more Vitamin B5Vitamin B5 +53.4%
Contains more Vitamin B6Vitamin B6 +23550%
Contains more CholineCholine +514.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.161mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Flax seeds DV% diff.
Polyunsaturated fat 0.047g 28.73g 191%
Vitamin B1 0.05mg 1.644mg 133%
Copper 0.13mg 1.22mg 121%
Fiber 1.3g 27.3g 104%
Manganese 0.2mg 2.482mg 99%
Phosphorus 42mg 642mg 86%
Magnesium 121mg 392mg 65%
Fats 0.56g 42.16g 64%
Vitamin K 66µg 4.3µg 51%
Selenium 0.7µg 25.4µg 45%
Vitamin B6 0.002mg 0.473mg 36%
Iron 2.85mg 5.73mg 36%
Protein 1.68g 18.29g 33%
Zinc 1.23mg 4.34mg 28%
Calories 43kcal 534kcal 25%
Folate 180µg 87µg 23%
Potassium 89mg 813mg 21%
Monounsaturated fat 0.098g 7.527g 19%
Saturated fat 0.247g 3.663g 16%
Vitamin B3 0.47mg 3.08mg 16%
Choline 12.8mg 78.7mg 12%
Sodium 233mg 30mg 9%
Calcium 168mg 255mg 9%
Vitamin B5 0.642mg 0.985mg 7%
Carbs 9.57g 28.88g 6%
Vitamin E 0.87mg 0.31mg 4%
Vitamin C 3mg 0.6mg 3%
Vitamin B2 0.15mg 0.161mg 1%
Vitamin A 6µg 0µg 1%
Net carbs 8.27g 1.58g N/A
Sugar 0.6g 1.55g N/A
Tryptophan 0.048mg 0.297mg 0%
Threonine 0.055mg 0.766mg 0%
Isoleucine 0.076mg 0.896mg 0%
Leucine 0.083mg 1.235mg 0%
Lysine 0.082mg 0.862mg 0%
Methionine 0.025mg 0.37mg 0%
Phenylalanine 0.043mg 0.957mg 0%
Valine 0.072mg 1.072mg 0%
Histidine 0.024mg 0.472mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1072.1%
Contains more OtherOther +78.2%
Contains more ProteinProtein +988.7%
Contains more FatsFats +7428.6%
Contains more CarbsCarbs +201.8%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +7580.6%
Contains more Poly. FatPolyunsaturated fat +61027.7%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.