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  6. Shallot vs. Seaweed

Shallot vs. Seaweed — In-Depth Nutrition Comparison

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Important differences between shallots and seaweed

  • Shallots have 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.
  • Shallots have 173 times more vitamin B6 than seaweed. Shallots have 0.345mg of vitamin B6, while seaweed has 0.002mg.
  • Shallots are 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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%
Contains more PotassiumPotassium +275.3%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +46%
Contains more SeleniumSelenium +71.4%
Contains more MagnesiumMagnesium +476.2%
Contains more CalciumCalcium +354.1%
Contains more IronIron +137.5%
Contains more CopperCopper +47.7%
Contains more ZincZinc +207.5%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 0% 0.8% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B6Vitamin B6 +17150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2075%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +135%
Contains more Vitamin B5Vitamin B5 +121.4%
Contains more Vitamin KVitamin K +8150%
Contains more FolateFolate +429.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Seaweed DV% diff.
Vitamin K 0.8µg 66µg 54%
Folate 34µg 180µg 37%
Vitamin B6 0.345mg 0.002mg 26%
Magnesium 21mg 121mg 24%
Iron 1.2mg 2.85mg 21%
Calcium 37mg 168mg 13%
Sodium 12mg 233mg 10%
Vitamin B2 0.02mg 0.15mg 10%
Fiber 3.2g 1.3g 8%
Zinc 0.4mg 1.23mg 8%
Potassium 334mg 89mg 7%
Vitamin B5 0.29mg 0.642mg 7%
Vitamin C 8mg 3mg 6%
Vitamin E 0.04mg 0.87mg 6%
Copper 0.088mg 0.13mg 5%
Manganese 0.292mg 0.2mg 4%
Phosphorus 60mg 42mg 3%
Protein 2.5g 1.68g 2%
Carbs 16.8g 9.57g 2%
Vitamin B3 0.2mg 0.47mg 2%
Calories 72kcal 43kcal 1%
Fats 0.1g 0.56g 1%
Vitamin A 0µg 6µg 1%
Selenium 1.2µg 0.7µg 1%
Vitamin B1 0.06mg 0.05mg 1%
Saturated fat 0.017g 0.247g 1%
Protein per 100 calories 3.5g 3.9g N/A
Calories per 10 g protein 288kcal 256kcal N/A
Weight per 100 calories 139g 233g N/A
Net carbs 13.6g 8.27g N/A
Sugar 7.87g 0.6g N/A
Choline 11.3mg 12.8mg 0%
Monounsaturated fat 0.014g 0.098g 0%
Polyunsaturated fat 0.039g 0.047g 0%
Tryptophan 0.028mg 0.048mg 0%
Threonine 0.098mg 0.055mg 0%
Isoleucine 0.106mg 0.076mg 0%
Leucine 0.149mg 0.083mg 0%
Lysine 0.125mg 0.082mg 0%
Methionine 0.027mg 0.025mg 0%
Phenylalanine 0.081mg 0.043mg 0%
Valine 0.11mg 0.072mg 0%
Histidine 0.043mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +48.8%
Contains more CarbsCarbs +75.5%
Contains more FatsFats +460%
Contains more OtherOther +726.3%
~equal in Water ~81.58g

Fat Type Comparison

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

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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. 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.