Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Seaweed vs. Vegetable — In-Depth Nutrition Comparison

Compare

How are Seaweed and Vegetable different?

  • Seaweed is higher in Folate, Vitamin K, Iron, Magnesium, Calcium, and Vitamin B5, however, Vegetable is richer in Vitamin A RAE, Fiber, and Manganese.
  • Daily need coverage for Folate from Seaweed is 40% higher.
  • Seaweed contains 7 times more Calcium than Vegetable. While Seaweed contains 168mg of Calcium, Vegetable contains only 25mg.
  • Vegetable has less Sodium.

Seaweed, kelp, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Seaweed vs Vegetable 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 Calcium +572%
Contains more Iron +247.6%
Contains more Magnesium +450%
Contains more Zinc +151%
Contains more Copper +56.6%
Contains more Selenium +133.3%
Contains more Phosphorus +21.4%
Contains more Potassium +89.9%
Contains less Sodium -85%
Contains more Manganese +89.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +572%
Contains more Iron +247.6%
Contains more Magnesium +450%
Contains more Zinc +151%
Contains more Copper +56.6%
Contains more Selenium +133.3%
Contains more Phosphorus +21.4%
Contains more Potassium +89.9%
Contains less Sodium -85%
Contains more Manganese +89.5%

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 E +128.9%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +325.2%
Contains more Folate +847.4%
Contains more Vitamin K +180.9%
Contains more Vitamin A +3587.1%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +81.1%
Contains more Vitamin B6 +3600%
Equal in Vitamin C - 3.2
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin E +128.9%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +325.2%
Contains more Folate +847.4%
Contains more Vitamin K +180.9%
Contains more Vitamin A +3587.1%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +81.1%
Contains more Vitamin B6 +3600%
Equal in Vitamin C - 3.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +273.3%
Contains more Other +886.6%
Contains more Protein +70.2%
Contains more Carbs +36.8%
Equal in Water - 83.23
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +273.3%
Contains more Other +886.6%
Contains more Protein +70.2%
Contains more Carbs +36.8%
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +880%
Contains less Saturated Fat -87.4%
Contains more Polyunsaturated fat +53.2%
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +880%
Contains less Saturated Fat -87.4%
Contains more Polyunsaturated fat +53.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Vegetable
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 Vegetable Opinion
Net carbs 8.27g 8.69g Vegetable
Protein 1.68g 2.86g Vegetable
Fats 0.56g 0.15g Seaweed
Carbs 9.57g 13.09g Vegetable
Calories 43kcal 65kcal Vegetable
Sugar 0.6g 3.12g Seaweed
Fiber 1.3g 4.4g Vegetable
Calcium 168mg 25mg Seaweed
Iron 2.85mg 0.82mg Seaweed
Magnesium 121mg 22mg Seaweed
Phosphorus 42mg 51mg Vegetable
Potassium 89mg 169mg Vegetable
Sodium 233mg 35mg Vegetable
Zinc 1.23mg 0.49mg Seaweed
Copper 0.13mg 0.083mg Seaweed
Manganese 0.2mg 0.379mg Vegetable
Selenium 0.7µg 0.3µg Seaweed
Vitamin A 116IU 4277IU Vegetable
Vitamin A RAE 6µg 214µg Vegetable
Vitamin E 0.87mg 0.38mg Seaweed
Vitamin C 3mg 3.2mg Vegetable
Vitamin B1 0.05mg 0.071mg Vegetable
Vitamin B2 0.15mg 0.12mg Seaweed
Vitamin B3 0.47mg 0.851mg Vegetable
Vitamin B5 0.642mg 0.151mg Seaweed
Vitamin B6 0.002mg 0.074mg Vegetable
Folate 180µg 19µg Seaweed
Vitamin K 66µg 23.5µg Seaweed
Tryptophan 0.048mg 0.029mg Seaweed
Threonine 0.055mg 0.115mg Vegetable
Isoleucine 0.076mg 0.139mg Vegetable
Leucine 0.083mg 0.19mg Vegetable
Lysine 0.082mg 0.17mg Vegetable
Methionine 0.025mg 0.034mg Vegetable
Phenylalanine 0.043mg 0.12mg Vegetable
Valine 0.072mg 0.149mg Vegetable
Histidine 0.024mg 0.073mg Vegetable
Saturated Fat 0.247g 0.031g Vegetable
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.01g Seaweed
Polyunsaturated fat 0.047g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
36%
Vegetable
Minerals Daily Need Coverage Score
41%
Seaweed
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 198mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.216g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 2.52g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 66)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.5)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.