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  6. Seaweed vs. Wild rice raw

Seaweed vs. Wild rice raw — In-Depth Nutrition Comparison

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Summary of differences between seaweed and wild rice raw

  • Seaweed has more vitamin K, folate, and calcium; however, wild rice raw is higher in phosphorus, manganese, copper, zinc, vitamin B3, vitamin B6, and fiber.
  • Wild rice raw covers your daily need for phosphorus, 56% more than seaweed.
  • Seaweed has 35 times more vitamin K than wild rice raw. While seaweed has 66µg of vitamin K, wild rice raw has only 1.9µg.

These are the specific foods used in this comparison Seaweed, kelp, raw and Wild rice, raw.

Infographic

Seaweed vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +700%
Contains more IronIron +45.4%
Contains more MagnesiumMagnesium +46.3%
Contains more PotassiumPotassium +379.8%
Contains more CopperCopper +303.1%
Contains more ZincZinc +384.6%
Contains more PhosphorusPhosphorus +931%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +564.5%
Contains more SeleniumSelenium +300%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin KVitamin K +3373.7%
Contains more FolateFolate +89.5%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B2Vitamin B2 +74.7%
Contains more Vitamin B3Vitamin B3 +1332.6%
Contains more Vitamin B5Vitamin B5 +67.3%
Contains more Vitamin B6Vitamin B6 +19450%
Contains more CholineCholine +173.4%
~equal in Vitamin E ~0.82mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Wild rice raw DV% diff.
Phosphorus 42mg 433mg 56%
Vitamin K 66µg 1.9µg 53%
Manganese 0.2mg 1.329mg 49%
Copper 0.13mg 0.524mg 44%
Zinc 1.23mg 5.96mg 43%
Vitamin B3 0.47mg 6.733mg 39%
Vitamin B6 0.002mg 0.391mg 30%
Protein 1.68g 14.73g 26%
Carbs 9.57g 74.9g 22%
Folate 180µg 95µg 21%
Fiber 1.3g 6.2g 20%
Calories 43kcal 357kcal 16%
Calcium 168mg 21mg 15%
Magnesium 121mg 177mg 13%
Iron 2.85mg 1.96mg 11%
Potassium 89mg 427mg 10%
Sodium 233mg 7mg 10%
Vitamin B5 0.642mg 1.074mg 9%
Vitamin B2 0.15mg 0.262mg 9%
Vitamin B1 0.05mg 0.115mg 5%
Selenium 0.7µg 2.8µg 4%
Choline 12.8mg 35mg 4%
Polyunsaturated fat 0.047g 0.676g 4%
Vitamin C 3mg 0mg 3%
Fats 0.56g 1.08g 1%
Vitamin A 6µg 1µg 1%
Net carbs 8.27g 68.7g N/A
Sugar 0.6g 2.5g N/A
Vitamin E 0.87mg 0.82mg 0%
Saturated fat 0.247g 0.156g 0%
Monounsaturated fat 0.098g 0.159g 0%
Tryptophan 0.048mg 0.179mg 0%
Threonine 0.055mg 0.469mg 0%
Isoleucine 0.076mg 0.618mg 0%
Leucine 0.083mg 1.018mg 0%
Lysine 0.082mg 0.629mg 0%
Methionine 0.025mg 0.438mg 0%
Phenylalanine 0.043mg 0.721mg 0%
Valine 0.072mg 0.858mg 0%
Histidine 0.024mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +951.3%
Contains more OtherOther +332%
Contains more ProteinProtein +776.8%
Contains more FatsFats +92.9%
Contains more CarbsCarbs +682.7%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -36.8%
Contains more Mono. FatMonounsaturated fat +62.2%
Contains more Poly. FatPolyunsaturated fat +1338.3%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.