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Seaweed vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between seaweed and spelt

  • Seaweed has more vitamin K and folate; however, spelt is higher in manganese, phosphorus, copper, vitamin B3, fiber, vitamin B1, selenium, and iron.
  • Spelt covers your daily manganese needs 121% more than seaweed.
  • Spelt contains 18 times less vitamin K than seaweed. Seaweed contains 66µg of vitamin K, while spelt contains 3.6µg.

Food varieties used in this article are Seaweed, kelp, raw and Spelt, uncooked.

Infographic

Seaweed vs Spelt 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%
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +522.2%
Contains more MagnesiumMagnesium +12.4%
Contains more PotassiumPotassium +336%
Contains more IronIron +55.8%
Contains more CopperCopper +293.1%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +854.8%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +1391.5%
Contains more SeleniumSelenium +1571.4%

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%
Spelt
4
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 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin KVitamin K +1733.3%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +628%
Contains more Vitamin B3Vitamin B3 +1356%
Contains more Vitamin B5Vitamin B5 +66.4%
Contains more Vitamin B6Vitamin B6 +11400%
~equal in Vitamin E ~0.79mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +640.3%
Contains more OtherOther +269.3%
Contains more ProteinProtein +767.3%
Contains more FatsFats +333.9%
Contains more CarbsCarbs +633.4%

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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -39.2%
Contains more Mono. FatMonounsaturated fat +354.1%
Contains more Poly. FatPolyunsaturated fat +2576.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Spelt DV% diff.
Manganese 0.2mg 2.983mg 121%
Vitamin K 66µg 3.6µg 52%
Phosphorus 42mg 401mg 51%
Copper 0.13mg 0.511mg 42%
Vitamin B3 0.47mg 6.843mg 40%
Fiber 1.3g 10.7g 38%
Folate 180µg 45µg 34%
Protein 1.68g 14.57g 26%
Vitamin B1 0.05mg 0.364mg 26%
Starch 53.92g 22%
Iron 2.85mg 4.44mg 20%
Carbs 9.57g 70.19g 20%
Selenium 0.7µg 11.7µg 20%
Zinc 1.23mg 3.28mg 19%
Vitamin B6 0.002mg 0.23mg 18%
Calories 43kcal 338kcal 15%
Calcium 168mg 27mg 14%
Sodium 233mg 8mg 10%
Potassium 89mg 388mg 9%
Vitamin B5 0.642mg 1.068mg 9%
Polyunsaturated fat 0.047g 1.258g 8%
Magnesium 121mg 136mg 4%
Vitamin B2 0.15mg 0.113mg 3%
Fats 0.56g 2.43g 3%
Vitamin C 3mg 0mg 3%
Choline 12.8mg 2%
Vitamin E 0.87mg 0.79mg 1%
Vitamin A 6µg 0µg 1%
Saturated fat 0.247g 0.406g 1%
Monounsaturated fat 0.098g 0.445g 1%
Net carbs 8.27g 59.49g N/A
Sugar 0.6g 6.82g N/A
Tryptophan 0.048mg 0.132mg 0%
Threonine 0.055mg 0.443mg 0%
Isoleucine 0.076mg 0.552mg 0%
Leucine 0.083mg 1.07mg 0%
Lysine 0.082mg 0.409mg 0%
Methionine 0.025mg 0.258mg 0%
Phenylalanine 0.043mg 0.737mg 0%
Valine 0.072mg 0.681mg 0%
Histidine 0.024mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

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

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
32%
Spelt
Minerals Daily Need Coverage Score
41%
Seaweed
119%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 225mg)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 6.22g)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 0.159g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 63)
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 cheaper?
?
The foods are relatively equal in price ($)

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.