Seaweed vs. Vegetable — In-Depth Nutrition Comparison
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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, 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.
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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.
| Contains more MagnesiumMagnesium | +450% |
| Contains more CalciumCalcium | +572% |
| Contains more IronIron | +247.6% |
| Contains more CopperCopper | +56.6% |
| Contains more ZincZinc | +151% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more PotassiumPotassium | +89.9% |
| Contains more PhosphorusPhosphorus | +21.4% |
| Contains less SodiumSodium | -85% |
| Contains more ManganeseManganese | +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 EVitamin E | +128.9% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B5Vitamin B5 | +325.2% |
| Contains more Vitamin KVitamin K | +180.9% |
| Contains more FolateFolate | +847.4% |
| Contains more Vitamin AVitamin A | +3587.1% |
| Contains more Vitamin B1Vitamin B1 | +42% |
| Contains more Vitamin B3Vitamin B3 | +81.1% |
| Contains more Vitamin B6Vitamin B6 | +3600% |
| Contains more CholineCholine | +88.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +273.3% |
| Contains more OtherOther | +886.6% |
| Contains more ProteinProtein | +70.2% |
| Contains more CarbsCarbs | +36.8% |
~equal in
Water
~83.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +880% |
| Contains less Sat. FatSaturated Fat | -87.4% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 43kcal | 65kcal |
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| Protein | 1.68g | 2.86g |
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| Fats | 0.56g | 0.15g |
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| Vitamin C | 3mg | 3.2mg |
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| Net carbs | 8.27g | 8.69g |
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| Carbs | 9.57g | 13.09g |
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| Magnesium | 121mg | 22mg |
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| Calcium | 168mg | 25mg |
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| Potassium | 89mg | 169mg |
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| Iron | 2.85mg | 0.82mg |
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| Sugar | 0.6g | 3.12g |
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| Fiber | 1.3g | 4.4g |
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| Copper | 0.13mg | 0.083mg |
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| Zinc | 1.23mg | 0.49mg |
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| Phosphorus | 42mg | 51mg |
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| Sodium | 233mg | 35mg |
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| Vitamin A | 116IU | 4277IU |
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| Vitamin A | 6µg | 214µg |
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| Vitamin E | 0.87mg | 0.38mg |
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| Manganese | 0.2mg | 0.379mg |
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| Selenium | 0.7µg | 0.3µg |
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| Vitamin B1 | 0.05mg | 0.071mg |
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| Vitamin B2 | 0.15mg | 0.12mg |
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| Vitamin B3 | 0.47mg | 0.851mg |
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| Vitamin B5 | 0.642mg | 0.151mg |
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| Vitamin B6 | 0.002mg | 0.074mg |
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| Vitamin K | 66µg | 23.5µg |
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| Folate | 180µg | 19µg |
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| Choline | 12.8mg | 24.1mg |
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| Saturated Fat | 0.247g | 0.031g |
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| Monounsaturated Fat | 0.098g | 0.01g |
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| Polyunsaturated fat | 0.047g | 0.072g |
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| Tryptophan | 0.048mg | 0.029mg |
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| Threonine | 0.055mg | 0.115mg |
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| Isoleucine | 0.076mg | 0.139mg |
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| Leucine | 0.083mg | 0.19mg |
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| Lysine | 0.082mg | 0.17mg |
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| Methionine | 0.025mg | 0.034mg |
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| Phenylalanine | 0.043mg | 0.12mg |
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| Valine | 0.072mg | 0.149mg |
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| Histidine | 0.024mg | 0.073mg |
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| Omega-3 - EPA | 0.004g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
35%
Minerals Daily Need Coverage Score
41%
19%
Comparison summary
Which food contains less Sodium?
Vegetable contains less Sodium (difference - 198mg)
Which food is lower in Saturated Fat?
Vegetable is lower in Saturated Fat (difference - 0.216g)
Which food is lower in Sugar?
Seaweed is lower in Sugar (difference - 2.52g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 66)
Which food is cheaper?
Seaweed is cheaper (difference - $0.5)
Which food is richer in minerals?
Seaweed is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.