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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 vitamin A for vegetable is 83% higher.
  • Seaweed contains 9 times more folate than vegetable. While seaweed contains 180µg of folate, vegetable contains only 19µg.
  • 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.
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% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
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 +3466.7%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B3Vitamin B3 +81.1%
Contains more Vitamin B6Vitamin B6 +3600%
~equal in Vitamin C ~3.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Vegetable DV% diff.
Folate 180µg 19µg 40%
Vitamin K 66µg 23.5µg 35%
Iron 2.85mg 0.82mg 25%
Magnesium 121mg 22mg 24%
Vitamin A 6µg 214µg 23%
Calcium 168mg 25mg 14%
Fiber 1.3g 4.4g 12%
Vitamin B5 0.642mg 0.151mg 10%
Sodium 233mg 35mg 9%
Manganese 0.2mg 0.379mg 8%
Zinc 1.23mg 0.49mg 7%
Vitamin B6 0.002mg 0.074mg 6%
Copper 0.13mg 0.083mg 5%
Vitamin E 0.87mg 0.38mg 3%
Protein 1.68g 2.86g 2%
Potassium 89mg 169mg 2%
Vitamin B1 0.05mg 0.071mg 2%
Vitamin B2 0.15mg 0.12mg 2%
Vitamin B3 0.47mg 0.851mg 2%
Choline 12.8mg 24.1mg 2%
Calories 43kcal 65kcal 1%
Fats 0.56g 0.15g 1%
Carbs 9.57g 13.09g 1%
Phosphorus 42mg 51mg 1%
Selenium 0.7µg 0.3µg 1%
Saturated fat 0.247g 0.031g 1%
Protein per 100 calories 3.9g 4.4g N/A
Calories per 10 g protein 256kcal 227kcal N/A
Weight per 100 calories 233g 154g N/A
Vitamin C 3mg 3.2mg 0%
Net carbs 8.27g 8.69g N/A
Sugar 0.6g 3.12g N/A
Monounsaturated fat 0.098g 0.01g 0%
Polyunsaturated fat 0.047g 0.072g 0%
Tryptophan 0.048mg 0.029mg 0%
Threonine 0.055mg 0.115mg 0%
Isoleucine 0.076mg 0.139mg 0%
Leucine 0.083mg 0.19mg 0%
Lysine 0.082mg 0.17mg 0%
Methionine 0.025mg 0.034mg 0%
Phenylalanine 0.043mg 0.12mg 0%
Valine 0.072mg 0.149mg 0%
Histidine 0.024mg 0.073mg 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
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 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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +880%
Contains less Sat. FatSaturated fat -87.4%
Contains more Poly. FatPolyunsaturated fat +53.2%

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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. 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.