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. Spinach raw

Seaweed vs. Spinach raw — In-Depth Nutrition Comparison

Compare

Important differences between seaweed and spinach raw

  • Seaweed has more vitamin B5, magnesium, and calcium; however, spinach raw has more vitamin K, vitamin A, manganese, vitamin C, vitamin B6, potassium, and vitamin E.
  • Spinach raw's daily need coverage for vitamin K is 347% more.
  • Seaweed has 10 times more vitamin B5 than spinach raw. Seaweed has 0.642mg of vitamin B5, while spinach raw has 0.065mg.

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

Infographic

Seaweed vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +53.2%
Contains more CalciumCalcium +69.7%
Contains more ZincZinc +132.1%
Contains more PotassiumPotassium +527%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -66.1%
Contains more ManganeseManganese +348.5%
Contains more SeleniumSelenium +42.9%
~equal in Iron ~2.71mg
~equal in Copper ~0.13mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +887.7%
Contains more Vitamin CVitamin C +836.7%
Contains more Vitamin AVitamin A +7716.7%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +26%
Contains more Vitamin B3Vitamin B3 +54%
Contains more Vitamin B6Vitamin B6 +9650%
Contains more Vitamin KVitamin K +631.7%
Contains more CholineCholine +50.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~194µg

All nutrients comparison - raw data values

Nutrient Seaweed Spinach raw DV% diff.
Vitamin K 66µg 482.9µg 347%
Vitamin A 6µg 469µg 51%
Manganese 0.2mg 0.897mg 30%
Vitamin C 3mg 28.1mg 28%
Vitamin B6 0.002mg 0.195mg 15%
Potassium 89mg 558mg 14%
Vitamin B5 0.642mg 0.065mg 12%
Magnesium 121mg 79mg 10%
Vitamin E 0.87mg 2.03mg 8%
Calcium 168mg 99mg 7%
Sodium 233mg 79mg 7%
Zinc 1.23mg 0.53mg 6%
Fiber 1.3g 2.2g 4%
Folate 180µg 194µg 4%
Vitamin B2 0.15mg 0.189mg 3%
Iron 2.85mg 2.71mg 2%
Carbs 9.57g 3.63g 2%
Vitamin B1 0.05mg 0.078mg 2%
Protein 1.68g 2.86g 2%
Vitamin B3 0.47mg 0.724mg 2%
Choline 12.8mg 19.3mg 1%
Saturated fat 0.247g 0.063g 1%
Polyunsaturated fat 0.047g 0.165g 1%
Calories 43kcal 23kcal 1%
Selenium 0.7µg 1µg 1%
Phosphorus 42mg 49mg 1%
Fats 0.56g 0.39g 0%
Net carbs 8.27g 1.43g N/A
Sugar 0.6g 0.42g N/A
Copper 0.13mg 0.13mg 0%
Monounsaturated fat 0.098g 0.01g 0%
Tryptophan 0.048mg 0.039mg 0%
Threonine 0.055mg 0.122mg 0%
Isoleucine 0.076mg 0.147mg 0%
Leucine 0.083mg 0.223mg 0%
Lysine 0.082mg 0.174mg 0%
Methionine 0.025mg 0.053mg 0%
Phenylalanine 0.043mg 0.129mg 0%
Valine 0.072mg 0.161mg 0%
Histidine 0.024mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.004g 0g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +43.6%
Contains more CarbsCarbs +163.6%
Contains more OtherOther +284.3%
Contains more ProteinProtein +70.2%
Contains more WaterWater +12%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +880%
Contains less Sat. FatSaturated fat -74.5%
Contains more Poly. FatPolyunsaturated fat +251.1%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.