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  6. Seaweed vs. White chocolate

Seaweed vs. White chocolate — In-Depth Nutrition Comparison

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Important differences between seaweed and white chocolate

  • Seaweed has more vitamin K, folate, iron, magnesium, manganese, and copper; however, white chocolate has more vitamin B12, phosphorus, and vitamin B2.
  • White chocolate's daily need coverage for saturated fat is 96% more.
  • Seaweed has 26 times more folate than white chocolate. Seaweed has 180µg of folate, while white chocolate has 7µg.
  • Seaweed is lower in saturated fat.

The food varieties used in the comparison are Seaweed, kelp, raw and Candies, white chocolate.

Infographic

Seaweed vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +908.3%
Contains more IronIron +1087.5%
Contains more CopperCopper +116.7%
Contains more ZincZinc +66.2%
Contains more ManganeseManganese +2400%
Contains more CalciumCalcium +18.5%
Contains more PotassiumPotassium +221.3%
Contains more PhosphorusPhosphorus +319%
Contains less SodiumSodium -61.4%
Contains more SeleniumSelenium +542.9%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin KVitamin K +625.3%
Contains more FolateFolate +2471.4%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +10.3%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +88%
Contains more Vitamin B3Vitamin B3 +58.5%
Contains more Vitamin B6Vitamin B6 +2700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +130.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.608mg

All nutrients comparison - raw data values

Nutrient Seaweed White chocolate DV% diff.
Saturated fat 0.247g 19.412g 87%
Fats 0.56g 32.09g 49%
Vitamin K 66µg 9.1µg 47%
Folate 180µg 7µg 43%
Iron 2.85mg 0.24mg 33%
Magnesium 121mg 12mg 26%
Calories 43kcal 539kcal 25%
Vitamin B12 0µg 0.56µg 23%
Monounsaturated fat 0.098g 9.097g 22%
Phosphorus 42mg 176mg 19%
Carbs 9.57g 59.24g 17%
Vitamin B2 0.15mg 0.282mg 10%
Copper 0.13mg 0.06mg 8%
Manganese 0.2mg 0.008mg 8%
Protein 1.68g 5.87g 8%
Cholesterol 0mg 21mg 7%
Selenium 0.7µg 4.5µg 7%
Polyunsaturated fat 0.047g 1.013g 6%
Potassium 89mg 286mg 6%
Sodium 233mg 90mg 6%
Zinc 1.23mg 0.74mg 4%
Fiber 1.3g 0.2g 4%
Vitamin B6 0.002mg 0.056mg 4%
Choline 12.8mg 29.5mg 3%
Vitamin C 3mg 0.5mg 3%
Calcium 168mg 199mg 3%
Vitamin B3 0.47mg 0.745mg 2%
Vitamin B1 0.05mg 0.063mg 1%
Vitamin B5 0.642mg 0.608mg 1%
Vitamin E 0.87mg 0.96mg 1%
Net carbs 8.27g 59.04g N/A
Sugar 0.6g 59g N/A
Vitamin A 6µg 9µg 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more WaterWater +6175.4%
Contains more OtherOther +340.7%
Contains more ProteinProtein +249.4%
Contains more FatsFats +5630.4%
Contains more CarbsCarbs +519%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +9182.7%
Contains more Poly. FatPolyunsaturated fat +2055.3%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.