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  6. Seaweed vs. Tomato

Seaweed vs. Tomato — In-Depth Nutrition Comparison

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The main differences between Seaweed and Tomato

  • Seaweed is richer in Vitamin K, Folate, Iron, Magnesium, Calcium, Vitamin B5, Vitamin B2, and Zinc, yet Tomato is richer in Vitamin C.
  • Daily need coverage for Vitamin K from Seaweed is 48% higher.
  • Seaweed contains 47 times more Sodium than Tomato. Seaweed contains 233mg of Sodium, while Tomato contains 5mg.

Food types used in this article are Seaweed, kelp, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Seaweed vs Tomato 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
8
:
2
Tomato
Tomato
Contains more Calcium +1580%
Contains more Iron +955.6%
Contains more Magnesium +1000%
Contains more Phosphorus +75%
Contains more Zinc +623.5%
Contains more Copper +120.3%
Contains more Manganese +75.4%
Contains more Selenium +∞%
Contains more Potassium +166.3%
Contains less Sodium -97.9%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +1580%
Contains more Iron +955.6%
Contains more Magnesium +1000%
Contains more Phosphorus +75%
Contains more Zinc +623.5%
Contains more Copper +120.3%
Contains more Manganese +75.4%
Contains more Selenium +∞%
Contains more Potassium +166.3%
Contains less Sodium -97.9%

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
6
:
4
Tomato
Tomato
Contains more Vitamin E +61.1%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +689.5%
Contains more Vitamin B5 +621.3%
Contains more Folate +1100%
Contains more Vitamin K +735.4%
Contains more Vitamin A +618.1%
Contains more Vitamin C +356.7%
Contains more Vitamin B3 +26.4%
Contains more Vitamin B6 +3900%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin E +61.1%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +689.5%
Contains more Vitamin B5 +621.3%
Contains more Folate +1100%
Contains more Vitamin K +735.4%
Contains more Vitamin A +618.1%
Contains more Vitamin C +356.7%
Contains more Vitamin B3 +26.4%
Contains more Vitamin B6 +3900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
4
:
1
Tomato
Tomato
Contains more Protein +90.9%
Contains more Fats +180%
Contains more Carbs +146%
Contains more Other +1196.1%
Contains more Water +15.9%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +90.9%
Contains more Fats +180%
Contains more Carbs +146%
Contains more Other +1196.1%
Contains more Water +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Tomato
Tomato
Contains more Monounsaturated Fat +216.1%
Contains less Saturated Fat -88.7%
Contains more Polyunsaturated fat +76.6%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +216.1%
Contains less Saturated Fat -88.7%
Contains more Polyunsaturated fat +76.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Tomato Opinion
Net carbs 8.27g 2.69g Seaweed
Protein 1.68g 0.88g Seaweed
Fats 0.56g 0.2g Seaweed
Carbs 9.57g 3.89g Seaweed
Calories 43kcal 18kcal Seaweed
Fructose 1.37g Tomato
Sugar 0.6g 2.63g Seaweed
Fiber 1.3g 1.2g Seaweed
Calcium 168mg 10mg Seaweed
Iron 2.85mg 0.27mg Seaweed
Magnesium 121mg 11mg Seaweed
Phosphorus 42mg 24mg Seaweed
Potassium 89mg 237mg Tomato
Sodium 233mg 5mg Tomato
Zinc 1.23mg 0.17mg Seaweed
Copper 0.13mg 0.059mg Seaweed
Manganese 0.2mg 0.114mg Seaweed
Selenium 0.7µg 0µg Seaweed
Vitamin A 116IU 833IU Tomato
Vitamin A RAE 6µg 42µg Tomato
Vitamin E 0.87mg 0.54mg Seaweed
Vitamin C 3mg 13.7mg Tomato
Vitamin B1 0.05mg 0.037mg Seaweed
Vitamin B2 0.15mg 0.019mg Seaweed
Vitamin B3 0.47mg 0.594mg Tomato
Vitamin B5 0.642mg 0.089mg Seaweed
Vitamin B6 0.002mg 0.08mg Tomato
Folate 180µg 15µg Seaweed
Vitamin K 66µg 7.9µg Seaweed
Tryptophan 0.048mg 0.006mg Seaweed
Threonine 0.055mg 0.027mg Seaweed
Isoleucine 0.076mg 0.018mg Seaweed
Leucine 0.083mg 0.025mg Seaweed
Lysine 0.082mg 0.027mg Seaweed
Methionine 0.025mg 0.006mg Seaweed
Phenylalanine 0.043mg 0.027mg Seaweed
Valine 0.072mg 0.018mg Seaweed
Histidine 0.024mg 0.014mg Seaweed
Saturated Fat 0.247g 0.028g Tomato
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.031g Seaweed
Polyunsaturated fat 0.047g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Seaweed
16%
Tomato
Minerals Daily Need Coverage Score
41%
Seaweed
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 228mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.219g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 2.03g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 23)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.