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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 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
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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 Calcium +572%
Contains more Iron +247.6%
Contains more Magnesium +450%
Contains more Zinc +151%
Contains more Copper +56.6%
Contains more Phosphorus +21.4%
Contains more Potassium +89.9%
Contains less Sodium -85%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Contains more Calcium +572%
Contains more Iron +247.6%
Contains more Magnesium +450%
Contains more Zinc +151%
Contains more Copper +56.6%
Contains more Phosphorus +21.4%
Contains more Potassium +89.9%
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 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

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

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
Starch g g
Fructose g g
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
Vitamin A 116IU 4277IU Vegetable
Vitamin E 0.87mg 0.38mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.031g Vegetable
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

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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

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

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.