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  6. Seaweed vs. Sweet roll

Seaweed vs. Sweet roll — In-Depth Nutrition Comparison

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Differences between seaweed and sweet roll

  • Seaweed has more vitamin K, folate, magnesium, iron, and calcium, while sweet roll has more selenium, vitamin B1, and vitamin B3.
  • Seaweed's daily need coverage for vitamin K is 51% higher.
  • Sweet roll contains 7 times less magnesium than seaweed. Seaweed contains 121mg of magnesium, while sweet roll contains 17mg.
  • The amount of saturated fat in seaweed is lower.

The food types used in this comparison are Seaweed, kelp, raw and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Seaweed vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +611.8%
Contains more CalciumCalcium +133.3%
Contains more IronIron +78.1%
Contains more CopperCopper +47.7%
Contains more ZincZinc +108.5%
Contains less SodiumSodium -23.4%
Contains more PotassiumPotassium +24.7%
Contains more PhosphorusPhosphorus +81%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +2328.6%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +933.3%
Contains more Vitamin EVitamin E +128.7%
Contains more Vitamin B1Vitamin B1 +548%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +407.2%
Contains more Vitamin B6Vitamin B6 +5250%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +222.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Sweet roll DV% diff.
Vitamin K 66µg 4.4µg 51%
Polyunsaturated fat 0.047g 7.473g 50%
Selenium 0.7µg 17µg 30%
Folate 180µg 72µg 27%
Magnesium 121mg 17mg 25%
Fats 0.56g 16.4g 24%
Vitamin B1 0.05mg 0.324mg 23%
Cholesterol 0mg 66mg 22%
Calories 43kcal 372kcal 16%
Iron 2.85mg 1.6mg 16%
Carbs 9.57g 50.9g 14%
Saturated fat 0.247g 3.079g 13%
Monounsaturated fat 0.098g 4.797g 12%
Vitamin B3 0.47mg 2.384mg 12%
Calcium 168mg 72mg 10%
Protein 1.68g 6.2g 9%
Vitamin B2 0.15mg 0.265mg 9%
Vitamin B6 0.002mg 0.107mg 8%
Vitamin E 0.87mg 1.99mg 7%
Vitamin A 6µg 62µg 6%
Zinc 1.23mg 0.59mg 6%
Vitamin B12 0µg 0.14µg 6%
Phosphorus 42mg 76mg 5%
Copper 0.13mg 0.088mg 5%
Vitamin B5 0.642mg 0.406mg 5%
Choline 12.8mg 41.3mg 5%
Manganese 0.2mg 0.3mg 4%
Fiber 1.3g 2.4g 4%
Sodium 233mg 304mg 3%
Vitamin C 3mg 2mg 1%
Potassium 89mg 111mg 1%
Net carbs 8.27g 48.5g N/A
Sugar 0.6g 31.73g N/A
Tryptophan 0.048mg 0.074mg 0%
Threonine 0.055mg 0.211mg 0%
Isoleucine 0.076mg 0.259mg 0%
Leucine 0.083mg 0.458mg 0%
Lysine 0.082mg 0.243mg 0%
Methionine 0.025mg 0.117mg 0%
Phenylalanine 0.043mg 0.3mg 0%
Valine 0.072mg 0.291mg 0%
Histidine 0.024mg 0.145mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0g 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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +229%
Contains more OtherOther +288.8%
Contains more ProteinProtein +269%
Contains more FatsFats +2828.6%
Contains more CarbsCarbs +431.9%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +4794.9%
Contains more Poly. FatPolyunsaturated fat +15800%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.