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Seaweed vs. Shallot — In-Depth Nutrition Comparison

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Important differences between Seaweed and Shallot

  • Seaweed has more Vitamin K, Folate, Magnesium, Iron, Calcium, Vitamin B2, and Zinc, however, Shallot has more Vitamin B6, and Fiber.
  • Seaweed's daily need coverage for Vitamin K is 54% more.
  • Seaweed has 19 times more Sodium than Shallot. Seaweed has 233mg of Sodium, while Shallot has 12mg.

The food varieties used in the comparison are Seaweed, kelp, raw and Shallots, raw.

Infographic

Seaweed vs Shallot 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.
Contains more Calcium +354.1%
Contains more Iron +137.5%
Contains more Magnesium +476.2%
Contains more Zinc +207.5%
Contains more Copper +47.7%
Contains more Phosphorus +42.9%
Contains more Potassium +275.3%
Contains less Sodium -94.8%
Contains more Manganese +46%
Contains more Selenium +71.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Calcium +354.1%
Contains more Iron +137.5%
Contains more Magnesium +476.2%
Contains more Zinc +207.5%
Contains more Copper +47.7%
Contains more Phosphorus +42.9%
Contains more Potassium +275.3%
Contains less Sodium -94.8%
Contains more Manganese +46%
Contains more Selenium +71.4%

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.
:
Contains more Vitamin A +2800%
Contains more Vitamin E +2075%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +121.4%
Contains more Folate +429.4%
Contains more Choline +13.3%
Contains more Vitamin K +8150%
Contains more Vitamin C +166.7%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +17150%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 7% 166%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 7% 2%
Contains more Vitamin A +2800%
Contains more Vitamin E +2075%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +121.4%
Contains more Folate +429.4%
Contains more Choline +13.3%
Contains more Vitamin K +8150%
Contains more Vitamin C +166.7%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +17150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +460%
Contains more Other +726.3%
Contains more Protein +48.8%
Contains more Carbs +75.5%
Equal in Water - 79.8
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% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Fats +460%
Contains more Other +726.3%
Contains more Protein +48.8%
Contains more Carbs +75.5%
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +20.5%
Contains less Saturated Fat -93.1%
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +20.5%
Contains less Saturated Fat -93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Shallot Opinion
Net carbs 8.27g 13.6g Shallot
Protein 1.68g 2.5g Shallot
Fats 0.56g 0.1g Seaweed
Carbs 9.57g 16.8g Shallot
Calories 43kcal 72kcal Shallot
Sugar 0.6g 7.87g Seaweed
Fiber 1.3g 3.2g Shallot
Calcium 168mg 37mg Seaweed
Iron 2.85mg 1.2mg Seaweed
Magnesium 121mg 21mg Seaweed
Phosphorus 42mg 60mg Shallot
Potassium 89mg 334mg Shallot
Sodium 233mg 12mg Shallot
Zinc 1.23mg 0.4mg Seaweed
Copper 0.13mg 0.088mg Seaweed
Manganese 0.2mg 0.292mg Shallot
Selenium 0.7µg 1.2µg Shallot
Vitamin A 116IU 4IU Seaweed
Vitamin A RAE 6µg 0µg Seaweed
Vitamin E 0.87mg 0.04mg Seaweed
Vitamin C 3mg 8mg Shallot
Vitamin B1 0.05mg 0.06mg Shallot
Vitamin B2 0.15mg 0.02mg Seaweed
Vitamin B3 0.47mg 0.2mg Seaweed
Vitamin B5 0.642mg 0.29mg Seaweed
Vitamin B6 0.002mg 0.345mg Shallot
Folate 180µg 34µg Seaweed
Choline 12.8mg 11.3mg Seaweed
Vitamin K 66µg 0.8µg Seaweed
Tryptophan 0.048mg 0.028mg Seaweed
Threonine 0.055mg 0.098mg Shallot
Isoleucine 0.076mg 0.106mg Shallot
Leucine 0.083mg 0.149mg Shallot
Lysine 0.082mg 0.125mg Shallot
Methionine 0.025mg 0.027mg Shallot
Phenylalanine 0.043mg 0.081mg Shallot
Valine 0.072mg 0.11mg Shallot
Histidine 0.024mg 0.043mg Shallot
Saturated Fat 0.247g 0.017g Shallot
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.014g Seaweed
Polyunsaturated fat 0.047g 0.039g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Shallot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Seaweed
14%
Shallot
Minerals Daily Need Coverage Score
41%
Seaweed
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 221mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.23g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 7.27g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 30)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.3)
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.