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  6. Seaweed vs. Table salt

Seaweed vs. Table salt — In-Depth Nutrition Comparison

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Important differences between Seaweed and Table salt

  • Table salt has less Vitamin K, Folate, Iron, Magnesium, Calcium, Vitamin B5, Vitamin B2, Copper, and Zinc.
  • Table salt's daily need coverage for Sodium is 1675% more.
  • Seaweed is lower in Sodium.

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

Infographic

Seaweed vs Table salt 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
10
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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +12000%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +1012.5%
Contains more IronIron +763.6%
Contains more CopperCopper +333.3%
Contains more ZincZinc +1130%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +600%

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
11
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% 7% 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +40690%
Contains more OtherOther +1409.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Table salt Opinion
Calories 43kcal 0kcal Seaweed
Protein 1.68g 0g Seaweed
Fats 0.56g 0g Seaweed
Vitamin C 3mg 0mg Seaweed
Net carbs 8.27g 0g Seaweed
Carbs 9.57g 0g Seaweed
Magnesium 121mg 1mg Seaweed
Calcium 168mg 24mg Seaweed
Potassium 89mg 8mg Seaweed
Iron 2.85mg 0.33mg Seaweed
Sugar 0.6g 0g Table salt
Fiber 1.3g 0g Seaweed
Copper 0.13mg 0.03mg Seaweed
Zinc 1.23mg 0.1mg Seaweed
Phosphorus 42mg 0mg Seaweed
Sodium 233mg 38758mg Seaweed
Vitamin A 116IU 0IU Seaweed
Vitamin A 6µg 0µg Seaweed
Vitamin E 0.87mg 0mg Seaweed
Manganese 0.2mg 0.1mg Seaweed
Selenium 0.7µg 0.1µg Seaweed
Vitamin B1 0.05mg 0mg Seaweed
Vitamin B2 0.15mg 0mg Seaweed
Vitamin B3 0.47mg 0mg Seaweed
Vitamin B5 0.642mg 0mg Seaweed
Vitamin B6 0.002mg 0mg Seaweed
Vitamin K 66µg 0µg Seaweed
Folate 180µg 0µg Seaweed
Choline 12.8mg 0mg Seaweed
Saturated Fat 0.247g 0g Table salt
Monounsaturated Fat 0.098g 0g Seaweed
Polyunsaturated fat 0.047g 0g Seaweed
Tryptophan 0.048mg 0mg Seaweed
Threonine 0.055mg 0mg Seaweed
Isoleucine 0.076mg 0mg Seaweed
Leucine 0.083mg 0mg Seaweed
Lysine 0.082mg 0mg Seaweed
Methionine 0.025mg 0mg Seaweed
Phenylalanine 0.043mg 0mg Seaweed
Valine 0.072mg 0mg Seaweed
Histidine 0.024mg 0mg Seaweed
Omega-3 - EPA 0.004g 0g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Table salt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Seaweed
0%
Table salt
Minerals Daily Need Coverage Score
41%
Seaweed
510%
Table salt

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 0.247g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 38525mg)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.1)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
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)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.