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  6. Seaweed vs. Spinach

Seaweed vs. Spinach — In-Depth Nutrition Comparison

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Summary of differences between Seaweed and Spinach

  • Seaweed has more Vitamin B5, Folate, and Magnesium, however, Spinach is higher in Vitamin K, Vitamin A RAE, Manganese, Vitamin B6, Potassium, Iron, and Vitamin E .
  • Spinach covers your daily need of Vitamin K 356% more than Seaweed.
  • Seaweed has 4 times more Vitamin B5 than Spinach. While Seaweed has 0.642mg of Vitamin B5, Spinach has only 0.145mg.

These are the specific foods used in this comparison Seaweed, kelp, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Seaweed vs Spinach 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.
Seaweed
Seaweed
3
:
7
Spinach
Spinach
Contains more Calcium +23.5%
Contains more Magnesium +39.1%
Contains more Zinc +61.8%
Contains more Iron +25.3%
Contains more Phosphorus +33.3%
Contains more Potassium +423.6%
Contains less Sodium -70%
Contains more Copper +33.8%
Contains more Manganese +367.5%
Contains more Selenium +114.3%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Calcium +23.5%
Contains more Magnesium +39.1%
Contains more Zinc +61.8%
Contains more Iron +25.3%
Contains more Phosphorus +33.3%
Contains more Potassium +423.6%
Contains less Sodium -70%
Contains more Copper +33.8%
Contains more Manganese +367.5%
Contains more Selenium +114.3%

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.
Seaweed
Seaweed
2
:
8
Spinach
Spinach
Contains more Vitamin B5 +342.8%
Contains more Folate +23.3%
Contains more Vitamin A +8935.3%
Contains more Vitamin E +139.1%
Contains more Vitamin C +226.7%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +57.3%
Contains more Vitamin B6 +12000%
Contains more Vitamin K +647.9%
Equal in Vitamin B3 - 0.49
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin B5 +342.8%
Contains more Folate +23.3%
Contains more Vitamin A +8935.3%
Contains more Vitamin E +139.1%
Contains more Vitamin C +226.7%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +57.3%
Contains more Vitamin B6 +12000%
Contains more Vitamin K +647.9%
Equal in Vitamin B3 - 0.49

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Spinach
Spinach
Contains more Fats +115.4%
Contains more Carbs +155.2%
Contains more Other +265.2%
Contains more Protein +76.8%
Contains more Water +11.8%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Fats +115.4%
Contains more Carbs +155.2%
Contains more Other +265.2%
Contains more Protein +76.8%
Contains more Water +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Spinach
Spinach
Contains more Monounsaturated Fat +1533.3%
Contains less Saturated Fat -82.6%
Contains more Polyunsaturated fat +131.9%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +1533.3%
Contains less Saturated Fat -82.6%
Contains more Polyunsaturated fat +131.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Spinach Opinion
Net carbs 8.27g 1.35g Seaweed
Protein 1.68g 2.97g Spinach
Fats 0.56g 0.26g Seaweed
Carbs 9.57g 3.75g Seaweed
Calories 43kcal 23kcal Seaweed
Sugar 0.6g 0.43g Spinach
Fiber 1.3g 2.4g Spinach
Calcium 168mg 136mg Seaweed
Iron 2.85mg 3.57mg Spinach
Magnesium 121mg 87mg Seaweed
Phosphorus 42mg 56mg Spinach
Potassium 89mg 466mg Spinach
Sodium 233mg 70mg Spinach
Zinc 1.23mg 0.76mg Seaweed
Copper 0.13mg 0.174mg Spinach
Manganese 0.2mg 0.935mg Spinach
Selenium 0.7µg 1.5µg Spinach
Vitamin A 116IU 10481IU Spinach
Vitamin A RAE 6µg 524µg Spinach
Vitamin E 0.87mg 2.08mg Spinach
Vitamin C 3mg 9.8mg Spinach
Vitamin B1 0.05mg 0.095mg Spinach
Vitamin B2 0.15mg 0.236mg Spinach
Vitamin B3 0.47mg 0.49mg Spinach
Vitamin B5 0.642mg 0.145mg Seaweed
Vitamin B6 0.002mg 0.242mg Spinach
Folate 180µg 146µg Seaweed
Vitamin K 66µg 493.6µg Spinach
Tryptophan 0.048mg 0.04mg Seaweed
Threonine 0.055mg 0.127mg Spinach
Isoleucine 0.076mg 0.152mg Spinach
Leucine 0.083mg 0.231mg Spinach
Lysine 0.082mg 0.182mg Spinach
Methionine 0.025mg 0.055mg Spinach
Phenylalanine 0.043mg 0.134mg Spinach
Valine 0.072mg 0.168mg Spinach
Histidine 0.024mg 0.066mg Spinach
Saturated Fat 0.247g 0.043g Spinach
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.006g Seaweed
Polyunsaturated fat 0.047g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Spinach
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
36%
Seaweed
183%
Spinach
Minerals Daily Need Coverage Score
41%
Seaweed
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 163mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.204g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
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 - $0.2)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.