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, 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
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 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 | +3466.7% |
| Contains more Vitamin B1Vitamin B1 | +42% |
| Contains more Vitamin B3Vitamin B3 | +81.1% |
| Contains more Vitamin B6Vitamin B6 | +3600% |
| Contains more CholineCholine | +88.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B3 | 0.47mg | 0.851mg | 2% |
| Vitamin B1 | 0.05mg | 0.071mg | 2% |
| Vitamin B2 | 0.15mg | 0.12mg | 2% |
| Potassium | 89mg | 169mg | 2% |
| Choline | 12.8mg | 24.1mg | 2% |
| Protein | 1.68g | 2.86g | 2% |
| Saturated fat | 0.247g | 0.031g | 1% |
| Calories | 43kcal | 65kcal | 1% |
| Selenium | 0.7µg | 0.3µg | 1% |
| Phosphorus | 42mg | 51mg | 1% |
| Carbs | 9.57g | 13.09g | 1% |
| Fats | 0.56g | 0.15g | 1% |
| 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
| 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% |
