Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Seaweed
  5. Compare
  6. Seaweed vs. Soybean raw

Seaweed vs. Soybean raw — In-Depth Nutrition Comparison

Compare

Summary of differences between seaweed and soybean raw

  • Seaweed has less copper, iron, manganese, phosphorus, vitamin B1, vitamin B2, potassium, folate, magnesium, and zinc than soybean raw.
  • Soybean raw covers your daily need for copper, 170% more than seaweed.

These are the specific foods used in this comparison Seaweed, kelp, raw and Soybeans, mature seeds, raw.

Infographic

Seaweed vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +131.4%
Contains more CalciumCalcium +64.9%
Contains more PotassiumPotassium +1919.1%
Contains more IronIron +450.9%
Contains more CopperCopper +1175.4%
Contains more ZincZinc +297.6%
Contains more PhosphorusPhosphorus +1576.2%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1158.5%
Contains more SeleniumSelenium +2442.9%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin KVitamin K +40.4%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +1648%
Contains more Vitamin B2Vitamin B2 +480%
Contains more Vitamin B3Vitamin B3 +245.3%
Contains more Vitamin B5Vitamin B5 +23.5%
Contains more Vitamin B6Vitamin B6 +18750%
Contains more FolateFolate +108.3%
Contains more CholineCholine +805.5%
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Soybean raw DV% diff.
Copper 0.13mg 1.658mg 170%
Iron 2.85mg 15.7mg 161%
Manganese 0.2mg 2.517mg 101%
Phosphorus 42mg 704mg 95%
Polyunsaturated fat 0.047g 11.255g 75%
Protein 1.68g 36.49g 70%
Vitamin B1 0.05mg 0.874mg 69%
Vitamin B2 0.15mg 0.87mg 55%
Potassium 89mg 1797mg 50%
Folate 180µg 375µg 49%
Magnesium 121mg 280mg 38%
Zinc 1.23mg 4.89mg 33%
Fiber 1.3g 9.3g 32%
Selenium 0.7µg 17.8µg 31%
Fats 0.56g 19.94g 30%
Vitamin B6 0.002mg 0.377mg 29%
Calories 43kcal 446kcal 20%
Choline 12.8mg 115.9mg 19%
Vitamin K 66µg 47µg 16%
Saturated fat 0.247g 2.884g 12%
Monounsaturated fat 0.098g 4.404g 11%
Calcium 168mg 277mg 11%
Sodium 233mg 2mg 10%
Vitamin B3 0.47mg 1.623mg 7%
Carbs 9.57g 30.16g 7%
Vitamin C 3mg 6mg 3%
Vitamin B5 0.642mg 0.793mg 3%
Vitamin A 6µg 1µg 1%
Net carbs 8.27g 20.86g N/A
Sugar 0.6g 7.33g N/A
Vitamin E 0.87mg 0.85mg 0%
Tryptophan 0.048mg 0.591mg 0%
Threonine 0.055mg 1.766mg 0%
Isoleucine 0.076mg 1.971mg 0%
Leucine 0.083mg 3.309mg 0%
Lysine 0.082mg 2.706mg 0%
Methionine 0.025mg 0.547mg 0%
Phenylalanine 0.043mg 2.122mg 0%
Valine 0.072mg 2.029mg 0%
Histidine 0.024mg 1.097mg 0%
Omega-3 - EPA 0.004g 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +855.3%
Contains more OtherOther +35.7%
Contains more ProteinProtein +2072%
Contains more FatsFats +3460.7%
Contains more CarbsCarbs +215.2%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -91.4%
Contains more Mono. FatMonounsaturated fat +4393.9%
Contains more Poly. FatPolyunsaturated fat +23846.8%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.