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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 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +247.6%
Contains more Calcium +572%
Contains more Magnesium +450%
Contains more Copper +56.6%
Contains more Zinc +151%
Contains more Potassium +89.9%
Contains more Phosphorus +21.4%
Contains less Sodium -85%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Contains more Iron +247.6%
Contains more Calcium +572%
Contains more Magnesium +450%
Contains more Copper +56.6%
Contains more Zinc +151%
Contains more Potassium +89.9%
Contains more Phosphorus +21.4%
Contains less Sodium -85%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 Vitamin K +180.9%
Contains more Folate +847.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Contains more Vitamin E +128.9%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +325.2%
Contains more Vitamin K +180.9%
Contains more Folate +847.4%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Seaweed
36
Vegetable
Mineral Summary Score
47
Seaweed
17
Vegetable

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Seaweed
17%
Vegetable
Carbohydrates
10%
Seaweed
13%
Vegetable
Fats
3%
Seaweed
1%
Vegetable

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 45)
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.

All nutrients comparison - raw data values

Nutrient Seaweed Vegetable Opinion
Calories 43 65 Vegetable
Protein 1.68 2.86 Vegetable
Fats 0.56 0.15 Seaweed
Vitamin C 3 3.2 Vegetable
Carbs 9.57 13.09 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 0.82 Seaweed
Calcium 168 25 Seaweed
Potassium 89 169 Vegetable
Magnesium 121 22 Seaweed
Sugar 0.6 3.12 Seaweed
Fiber 1.3 4.4 Vegetable
Copper 0.13 0.083 Seaweed
Zinc 1.23 0.49 Seaweed
Starch
Phosphorus 42 51 Vegetable
Sodium 233 35 Vegetable
Vitamin A 116 4277 Vegetable
Vitamin E 0.87 0.38 Seaweed
Vitamin D 0 0
Vitamin B1 0.05 0.071 Vegetable
Vitamin B2 0.15 0.12 Seaweed
Vitamin B3 0.47 0.851 Vegetable
Vitamin B5 0.642 0.151 Seaweed
Vitamin B6 0.002 0.074 Vegetable
Vitamin B12 0 0
Vitamin K 66 23.5 Seaweed
Folate 180 19 Seaweed
Trans Fat 0 0
Saturated Fat 0.247 0.031 Vegetable
Monounsaturated Fat 0.098 0.01 Seaweed
Polyunsaturated fat 0.047 0.072 Vegetable
Tryptophan 0.048 0.029 Seaweed
Threonine 0.055 0.115 Vegetable
Isoleucine 0.076 0.139 Vegetable
Leucine 0.083 0.19 Vegetable
Lysine 0.082 0.17 Vegetable
Methionine 0.025 0.034 Vegetable
Phenylalanine 0.043 0.12 Vegetable
Valine 0.072 0.149 Vegetable
Histidine 0.024 0.073 Vegetable
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.