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Seaweed vs. Yogurt — In-Depth Nutrition Comparison

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Differences between seaweed and yogurt

  • Seaweed has more vitamin K, folate, iron, magnesium, and copper, while yogurt has more vitamin B12, selenium, phosphorus, and vitamin B2.
  • Seaweed's daily need coverage for vitamin K is 55% higher.
  • Yogurt contains 41 times less iron than seaweed. Seaweed contains 2.85mg of iron, while yogurt contains 0.07mg.
  • The amount of sodium in yogurt is lower.

The food types used in this comparison are Seaweed, kelp, raw and Yogurt, Greek, plain, nonfat.

Infographic

Seaweed vs Yogurt 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%
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +52.7%
Contains more IronIron +3971.4%
Contains more CopperCopper +664.7%
Contains more ZincZinc +136.5%
Contains more ManganeseManganese +2122.2%
Contains more PotassiumPotassium +58.4%
Contains more PhosphorusPhosphorus +221.4%
Contains less SodiumSodium -84.5%
Contains more SeleniumSelenium +1285.7%

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%
Yogurt
4
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +8600%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B3Vitamin B3 +126%
Contains more Vitamin B5Vitamin B5 +94%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2471.4%
Contains more Vitamin B2Vitamin B2 +85.3%
Contains more Vitamin B6Vitamin B6 +3050%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +18%
~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
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +43.6%
Contains more CarbsCarbs +165.8%
Contains more OtherOther +818.1%
Contains more ProteinProtein +506.5%
~equal in Water ~85.1g

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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +84.9%
Contains more Poly. FatPolyunsaturated fat +291.7%
Contains less Sat. FatSaturated fat -52.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Yogurt DV% diff.
Vitamin K 66µg 0µg 55%
Folate 180µg 7µg 43%
Iron 2.85mg 0.07mg 35%
Vitamin B12 0µg 0.75µg 31%
Magnesium 121mg 11mg 26%
Protein 1.68g 10.19g 17%
Selenium 0.7µg 9.7µg 16%
Copper 0.13mg 0.017mg 13%
Phosphorus 42mg 135mg 13%
Vitamin B2 0.15mg 0.278mg 10%
Sodium 233mg 36mg 9%
Manganese 0.2mg 0.009mg 8%
Vitamin B5 0.642mg 0.331mg 6%
Calcium 168mg 110mg 6%
Vitamin E 0.87mg 0.01mg 6%
Zinc 1.23mg 0.52mg 6%
Fiber 1.3g 0g 5%
Vitamin B6 0.002mg 0.063mg 5%
Vitamin C 3mg 0mg 3%
Potassium 89mg 141mg 2%
Cholesterol 0mg 5mg 2%
Carbs 9.57g 3.6g 2%
Vitamin B1 0.05mg 0.023mg 2%
Vitamin B3 0.47mg 0.208mg 2%
Saturated fat 0.247g 0.117g 1%
Calories 43kcal 59kcal 1%
Vitamin A 6µg 1µg 1%
Fats 0.56g 0.39g 0%
Net carbs 8.27g 3.6g N/A
Sugar 0.6g 3.24g N/A
Trans fat 0g 0.006g N/A
Choline 12.8mg 15.1mg 0%
Monounsaturated fat 0.098g 0.053g 0%
Polyunsaturated fat 0.047g 0.012g 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
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
41%
Seaweed
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 197mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.13g)
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 - 2.64g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 19)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2.6)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.