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  6. Seaweed vs. Veggie burger

Seaweed vs. Veggie burger — In-Depth Nutrition Comparison

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Important differences between seaweed and veggie burgers

  • Seaweed has more vitamin K and magnesium; however, veggie burgers have more vitamin B1, vitamin B12, selenium, manganese, phosphorus, vitamin B6, and vitamin B3.
  • Veggie burgers' daily need coverage for vitamin B1 is 217% more.
  • Seaweed has 16 times more vitamin K than veggie burgers. Seaweed has 66µg of vitamin K, while veggie burgers have 4.2µg.
  • Seaweed is lower in sodium.

The food varieties used in the comparison are Seaweed, kelp, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Seaweed vs Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more MagnesiumMagnesium +116.1%
Contains more CalciumCalcium +23.5%
Contains more IronIron +18.3%
Contains less SodiumSodium -59.1%
Contains more PotassiumPotassium +274.2%
Contains more CopperCopper +53.8%
Contains more PhosphorusPhosphorus +390.5%
Contains more ManganeseManganese +375.5%
Contains more SeleniumSelenium +3128.6%
~equal in Zinc ~1.26mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +278.3%
Contains more Vitamin B5Vitamin B5 +122.1%
Contains more Vitamin KVitamin K +1471.4%
Contains more FolateFolate +45.2%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +5202%
Contains more Vitamin B2Vitamin B2 +62.7%
Contains more Vitamin B3Vitamin B3 +698.5%
Contains more Vitamin B6Vitamin B6 +15050%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +51.6%
~equal in Vitamin D ~0µg

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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +33.3%
Contains more OtherOther +162.3%
Contains more ProteinProtein +834.5%
Contains more FatsFats +1025%
Contains more CarbsCarbs +49.1%

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% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -82.8%
Contains more Mono. FatMonounsaturated fat +1714.3%
Contains more Poly. FatPolyunsaturated fat +4204.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Veggie burger
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Veggie burger DV% diff.
Vitamin B1 0.05mg 2.651mg 217%
Vitamin B12 0µg 2.01µg 84%
Vitamin K 66µg 4.2µg 52%
Selenium 0.7µg 22.6µg 40%
Manganese 0.2mg 0.951mg 33%
Protein 1.68g 15.7g 28%
Phosphorus 42mg 206mg 23%
Vitamin B6 0.002mg 0.303mg 23%
Vitamin B3 0.47mg 3.753mg 21%
Sodium 233mg 569mg 15%
Magnesium 121mg 56mg 15%
Folate 180µg 124µg 14%
Fiber 1.3g 4.9g 14%
Polyunsaturated fat 0.047g 2.023g 13%
Fats 0.56g 6.3g 9%
Copper 0.13mg 0.2mg 8%
Calories 43kcal 177kcal 7%
Vitamin B5 0.642mg 0.289mg 7%
Vitamin B2 0.15mg 0.244mg 7%
Potassium 89mg 333mg 7%
Iron 2.85mg 2.41mg 6%
Saturated fat 0.247g 1.44g 5%
Vitamin E 0.87mg 0.23mg 4%
Monounsaturated fat 0.098g 1.778g 4%
Calcium 168mg 136mg 3%
Cholesterol 0mg 5mg 2%
Carbs 9.57g 14.27g 2%
Starch 5.78g 2%
Vitamin C 3mg 4.5mg 2%
Choline 12.8mg 19.4mg 1%
Vitamin A 6µg 1µg 1%
Net carbs 8.27g 9.37g N/A
Sugar 0.6g 1.07g N/A
Zinc 1.23mg 1.26mg 0%
Tryptophan 0.048mg 0.162mg 0%
Threonine 0.055mg 0.605mg 0%
Isoleucine 0.076mg 0.78mg 0%
Leucine 0.083mg 1.399mg 0%
Lysine 0.082mg 1.004mg 0%
Methionine 0.025mg 0.291mg 0%
Phenylalanine 0.043mg 0.885mg 0%
Valine 0.072mg 0.89mg 0%
Histidine 0.024mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Veggie burger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Seaweed
97%
Veggie burger
Minerals Daily Need Coverage Score
41%
Seaweed
71%
Veggie burger

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 336mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 1.193g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 59)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.