Seaweed vs. Tofu — In-Depth Nutrition Comparison
Compare
Important differences between seaweed and tofu
- Seaweed has more vitamin K, folate, magnesium, and vitamin B5; however, tofu has more iron, calcium, manganese, selenium, and phosphorus.
- Seaweed's daily need coverage for vitamin K is 53% more.
- Seaweed has 33 times more sodium than tofu. Seaweed has 233mg of sodium, while tofu has 7mg.
The food varieties used in the comparison are Seaweed, kelp, raw and Tofu, raw, regular, prepared with calcium sulfate.
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.
| Contains more MagnesiumMagnesium | +303.3% |
| Contains more ZincZinc | +53.8% |
| Contains more CalciumCalcium | +108.3% |
| Contains more PotassiumPotassium | +36% |
| Contains more IronIron | +88.1% |
| Contains more CopperCopper | +48.5% |
| Contains more PhosphorusPhosphorus | +131% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +202.5% |
| Contains more SeleniumSelenium | +1171.4% |
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.
| Contains more Vitamin CVitamin C | +2900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8600% |
| Contains more Vitamin B2Vitamin B2 | +188.5% |
| Contains more Vitamin B3Vitamin B3 | +141% |
| Contains more Vitamin B5Vitamin B5 | +844.1% |
| Contains more Vitamin KVitamin K | +2650% |
| Contains more FolateFolate | +1100% |
| Contains more Vitamin B1Vitamin B1 | +62% |
| Contains more Vitamin B6Vitamin B6 | +2250% |
| Contains more CholineCholine | +125% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 2.4µg | 53% |
| Folate | 180µg | 15µg | 41% |
| Iron | 2.85mg | 5.36mg | 31% |
| Magnesium | 121mg | 30mg | 22% |
| Polyunsaturated fat | 0.047g | 2.699g | 18% |
| Calcium | 168mg | 350mg | 18% |
| Manganese | 0.2mg | 0.605mg | 18% |
| Selenium | 0.7µg | 8.9µg | 15% |
| Protein | 1.68g | 8.08g | 13% |
| Vitamin B5 | 0.642mg | 0.068mg | 11% |
| Sodium | 233mg | 7mg | 10% |
| Phosphorus | 42mg | 97mg | 8% |
| Vitamin B2 | 0.15mg | 0.052mg | 8% |
| Copper | 0.13mg | 0.193mg | 7% |
| Fats | 0.56g | 4.78g | 6% |
| Vitamin E | 0.87mg | 0.01mg | 6% |
| Zinc | 1.23mg | 0.8mg | 4% |
| Fiber | 1.3g | 0.3g | 4% |
| Vitamin B1 | 0.05mg | 0.081mg | 3% |
| Choline | 12.8mg | 28.8mg | 3% |
| Carbs | 9.57g | 1.87g | 3% |
| Vitamin C | 3mg | 0.1mg | 3% |
| Vitamin B6 | 0.002mg | 0.047mg | 3% |
| Saturated fat | 0.247g | 0.691g | 2% |
| Monounsaturated fat | 0.098g | 1.056g | 2% |
| Calories | 43kcal | 76kcal | 2% |
| Vitamin B3 | 0.47mg | 0.195mg | 2% |
| Vitamin A | 6µg | 1% | |
| Potassium | 89mg | 121mg | 1% |
| Net carbs | 8.27g | 1.57g | N/A |
| Sugar | 0.6g | 0.62g | N/A |
| Tryptophan | 0.048mg | 0.12mg | 0% |
| Threonine | 0.055mg | 0.402mg | 0% |
| Isoleucine | 0.076mg | 0.435mg | 0% |
| Leucine | 0.083mg | 0.713mg | 0% |
| Lysine | 0.082mg | 0.452mg | 0% |
| Methionine | 0.025mg | 0.108mg | 0% |
| Phenylalanine | 0.043mg | 0.428mg | 0% |
| Valine | 0.072mg | 0.446mg | 0% |
| Histidine | 0.024mg | 0.221mg | 0% |
| Omega-3 - EPA | 0.004g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +411.8% |
| Contains more OtherOther | +818.1% |
| Contains more ProteinProtein | +381% |
| Contains more FatsFats | +753.6% |
~equal in
Water
~84.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -64.3% |
| Contains more Mono. FatMonounsaturated fat | +977.6% |
| Contains more Poly. FatPolyunsaturated fat | +5642.6% |