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  6. Seaweed vs. Turnip greens

Seaweed vs. Turnip greens — In-Depth Nutrition Comparison

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The main differences between seaweed and turnip greens

  • Seaweed is richer in iron, magnesium, folate, and zinc, yet turnip greens is richer in vitamin K, vitamin A, vitamin C, vitamin B6, and copper.
  • Daily need coverage for vitamin K for turnip greens is 251% higher.
  • Seaweed contains 9 times more zinc than turnip greens. Seaweed contains 1.23mg of zinc, while turnip greens contains 0.14mg.
  • Turnip greens contains less sodium.

Food types used in this article are Seaweed, kelp, raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Seaweed vs Turnip greens infographic
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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 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +22.6%
Contains more IronIron +256.3%
Contains more ZincZinc +778.6%
Contains more PhosphorusPhosphorus +44.8%
Contains more PotassiumPotassium +128.1%
Contains more CopperCopper +94.6%
Contains less SodiumSodium -87.6%
Contains more ManganeseManganese +68.5%
Contains more SeleniumSelenium +28.6%

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 91% 127% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
Contains more Vitamin B2Vitamin B2 +108.3%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B5Vitamin B5 +134.3%
Contains more FolateFolate +52.5%
Contains more CholineCholine +4166.7%
Contains more Vitamin CVitamin C +813.3%
Contains more Vitamin AVitamin A +6250%
Contains more Vitamin EVitamin E +116.1%
Contains more Vitamin B6Vitamin B6 +8900%
Contains more Vitamin KVitamin K +457%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.045mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Turnip greens DV% diff.
Vitamin K 66µg 367.6µg 251%
Vitamin A 6µg 381µg 42%
Vitamin C 3mg 27.4mg 27%
Iron 2.85mg 0.8mg 26%
Magnesium 121mg 22mg 24%
Folate 180µg 118µg 16%
Vitamin B6 0.002mg 0.18mg 14%
Copper 0.13mg 0.253mg 14%
Zinc 1.23mg 0.14mg 10%
Sodium 233mg 29mg 9%
Fiber 1.3g 3.5g 9%
Vitamin B5 0.642mg 0.274mg 7%
Vitamin E 0.87mg 1.88mg 7%
Manganese 0.2mg 0.337mg 6%
Vitamin B2 0.15mg 0.072mg 6%
Potassium 89mg 203mg 3%
Calcium 168mg 137mg 3%
Carbs 9.57g 4.36g 2%
Phosphorus 42mg 29mg 2%
Choline 12.8mg 0.3mg 2%
Protein 1.68g 1.14g 1%
Saturated fat 0.247g 0.053g 1%
Fats 0.56g 0.23g 1%
Calories 43kcal 20kcal 1%
Net carbs 8.27g 0.86g N/A
Sugar 0.6g 0.53g N/A
Selenium 0.7µg 0.9µg 0%
Vitamin B1 0.05mg 0.045mg 0%
Vitamin B3 0.47mg 0.411mg 0%
Monounsaturated fat 0.098g 0.015g 0%
Polyunsaturated fat 0.047g 0.091g 0%
Tryptophan 0.048mg 0.02mg 0%
Threonine 0.055mg 0.063mg 0%
Isoleucine 0.076mg 0.059mg 0%
Leucine 0.083mg 0.105mg 0%
Lysine 0.082mg 0.074mg 0%
Methionine 0.025mg 0.026mg 0%
Phenylalanine 0.043mg 0.07mg 0%
Valine 0.072mg 0.078mg 0%
Histidine 0.024mg 0.028mg 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
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more ProteinProtein +47.4%
Contains more FatsFats +143.5%
Contains more CarbsCarbs +119.5%
Contains more OtherOther +517.8%
Contains more WaterWater +14.2%

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
33% 9% 57%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +553.3%
Contains less Sat. FatSaturated fat -78.5%
Contains more Poly. FatPolyunsaturated fat +93.6%

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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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.