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  6. Seaweed vs. Tomato sauce

Seaweed vs. Tomato sauce — In-Depth Nutrition Comparison

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Important differences between seaweed and tomato sauce

  • Seaweed has more vitamin K, folate, magnesium, iron, calcium, zinc, vitamin B5, and vitamin B2; however, tomato sauce has more vitamin B6.
  • Seaweed's daily need coverage for vitamin K is 53% more.
  • Seaweed has 21 times more sodium than tomato sauce. Seaweed has 233mg of sodium, while tomato sauce has 11mg.

The food varieties used in the comparison are Seaweed, kelp, raw and Tomato sauce, canned, no salt added.

Infographic

Seaweed vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +706.7%
Contains more CalciumCalcium +1100%
Contains more IronIron +196.9%
Contains more CopperCopper +13%
Contains more ZincZinc +459.1%
Contains more PhosphorusPhosphorus +55.6%
Contains more ManganeseManganese +77%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +233.7%
Contains less SodiumSodium -95.3%

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.
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more Vitamin KVitamin K +2257.1%
Contains more FolateFolate +1900%
Contains more CholineCholine +29.3%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin EVitamin E +65.5%
Contains more Vitamin B3Vitamin B3 +110.9%
Contains more Vitamin B6Vitamin B6 +4800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Tomato sauce DV% diff.
Vitamin K 66µg 2.8µg 53%
Folate 180µg 9µg 43%
Magnesium 121mg 15mg 25%
Iron 2.85mg 0.96mg 24%
Calcium 168mg 14mg 15%
Sodium 233mg 11mg 10%
Zinc 1.23mg 0.22mg 9%
Vitamin B6 0.002mg 0.098mg 7%
Vitamin B2 0.15mg 0.065mg 7%
Vitamin B5 0.642mg 0.309mg 7%
Potassium 89mg 297mg 6%
Vitamin C 3mg 7mg 4%
Vitamin E 0.87mg 1.44mg 4%
Manganese 0.2mg 0.113mg 4%
Vitamin B3 0.47mg 0.991mg 3%
Copper 0.13mg 0.115mg 2%
Phosphorus 42mg 27mg 2%
Vitamin A 6µg 22µg 2%
Fructose 1.67g 2%
Vitamin B1 0.05mg 0.024mg 2%
Choline 12.8mg 9.9mg 1%
Saturated fat 0.247g 0.041g 1%
Calories 43kcal 24kcal 1%
Protein 1.68g 1.2g 1%
Fiber 1.3g 1.5g 1%
Carbs 9.57g 5.31g 1%
Fats 0.56g 0.3g 0%
Net carbs 8.27g 3.81g N/A
Sugar 0.6g 3.56g N/A
Selenium 0.7µg 0.6µg 0%
Monounsaturated fat 0.098g 0.044g 0%
Polyunsaturated fat 0.047g 0.121g 0%
Tryptophan 0.048mg 0.009mg 0%
Threonine 0.055mg 0.037mg 0%
Isoleucine 0.076mg 0.025mg 0%
Leucine 0.083mg 0.034mg 0%
Lysine 0.082mg 0.037mg 0%
Methionine 0.025mg 0.008mg 0%
Phenylalanine 0.043mg 0.036mg 0%
Valine 0.072mg 0.025mg 0%
Histidine 0.024mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +40%
Contains more FatsFats +86.7%
Contains more CarbsCarbs +80.2%
Contains more OtherOther +246.1%
Contains more WaterWater +11.9%

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% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +122.7%
Contains less Sat. FatSaturated fat -83.4%
Contains more Poly. FatPolyunsaturated fat +157.4%

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.