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Shallot vs. Seaweed — In-Depth Nutrition Comparison

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Important differences between Shallot and Seaweed

  • Shallot has more Vitamin B6, and Fiber, however, Seaweed has more Vitamin K, Folate, Magnesium, Iron, Calcium, Vitamin B2, and Zinc.
  • Seaweed's daily need coverage for Vitamin K is 54% more.
  • Shallot has 173 times more Vitamin B6 than Seaweed. Shallot has 0.345mg of Vitamin B6, while Seaweed has 0.002mg.
  • Shallot is lower in Sodium.

The food varieties used in the comparison are Shallots, raw and Seaweed, kelp, raw.

Infographic

Shallot vs Seaweed 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.
Contains more Phosphorus +42.9%
Contains more Potassium +275.3%
Contains less Sodium -94.8%
Contains more Manganese +46%
Contains more Selenium +71.4%
Contains more Calcium +354.1%
Contains more Iron +137.5%
Contains more Magnesium +476.2%
Contains more Zinc +207.5%
Contains more Copper +47.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +42.9%
Contains more Potassium +275.3%
Contains less Sodium -94.8%
Contains more Manganese +46%
Contains more Selenium +71.4%
Contains more Calcium +354.1%
Contains more Iron +137.5%
Contains more Magnesium +476.2%
Contains more Zinc +207.5%
Contains more Copper +47.7%

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.
:
Contains more Vitamin C +166.7%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +17150%
Contains more Vitamin A +2800%
Contains more Vitamin E +2075%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +121.4%
Contains more Folate +429.4%
Contains more Choline +13.3%
Contains more Vitamin K +8150%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 7% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 7% 166%
Contains more Vitamin C +166.7%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +17150%
Contains more Vitamin A +2800%
Contains more Vitamin E +2075%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +121.4%
Contains more Folate +429.4%
Contains more Choline +13.3%
Contains more Vitamin K +8150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +48.8%
Contains more Carbs +75.5%
Contains more Fats +460%
Contains more Other +726.3%
Equal in Water - 81.58
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +48.8%
Contains more Carbs +75.5%
Contains more Fats +460%
Contains more Other +726.3%
Equal in Water - 81.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +20.5%
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +20.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shallot Seaweed Opinion
Net carbs 13.6g 8.27g Shallot
Protein 2.5g 1.68g Shallot
Fats 0.1g 0.56g Seaweed
Carbs 16.8g 9.57g Shallot
Calories 72kcal 43kcal Shallot
Sugar 7.87g 0.6g Seaweed
Fiber 3.2g 1.3g Shallot
Calcium 37mg 168mg Seaweed
Iron 1.2mg 2.85mg Seaweed
Magnesium 21mg 121mg Seaweed
Phosphorus 60mg 42mg Shallot
Potassium 334mg 89mg Shallot
Sodium 12mg 233mg Shallot
Zinc 0.4mg 1.23mg Seaweed
Copper 0.088mg 0.13mg Seaweed
Manganese 0.292mg 0.2mg Shallot
Selenium 1.2µg 0.7µg Shallot
Vitamin A 4IU 116IU Seaweed
Vitamin A RAE 0µg 6µg Seaweed
Vitamin E 0.04mg 0.87mg Seaweed
Vitamin C 8mg 3mg Shallot
Vitamin B1 0.06mg 0.05mg Shallot
Vitamin B2 0.02mg 0.15mg Seaweed
Vitamin B3 0.2mg 0.47mg Seaweed
Vitamin B5 0.29mg 0.642mg Seaweed
Vitamin B6 0.345mg 0.002mg Shallot
Folate 34µg 180µg Seaweed
Choline 11.3mg 12.8mg Seaweed
Vitamin K 0.8µg 66µg Seaweed
Tryptophan 0.028mg 0.048mg Seaweed
Threonine 0.098mg 0.055mg Shallot
Isoleucine 0.106mg 0.076mg Shallot
Leucine 0.149mg 0.083mg Shallot
Lysine 0.125mg 0.082mg Shallot
Methionine 0.027mg 0.025mg Shallot
Phenylalanine 0.081mg 0.043mg Shallot
Valine 0.11mg 0.072mg Shallot
Histidine 0.043mg 0.024mg Shallot
Saturated Fat 0.017g 0.247g Shallot
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.014g 0.098g Seaweed
Polyunsaturated fat 0.039g 0.047g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Shallot
34%
Seaweed
Minerals Daily Need Coverage Score
21%
Shallot
41%
Seaweed

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 221mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.23g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 7.27g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 30)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.3)
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.