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  6. Spinach raw vs. Seaweed

Spinach raw vs. Seaweed — In-Depth Nutrition Comparison

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Important differences between spinach raw and seaweed

  • Spinach raw has more vitamin K, vitamin A, manganese, vitamin C, vitamin B6, potassium, and vitamin E; however, seaweed has more vitamin B5, magnesium, and calcium.
  • Spinach raw's daily need coverage for vitamin K is 347% more.
  • Spinach raw has 98 times more vitamin B6 than seaweed. Spinach raw has 0.195mg of vitamin B6, while seaweed has 0.002mg.

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

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +527%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -66.1%
Contains more ManganeseManganese +348.5%
Contains more SeleniumSelenium +42.9%
Contains more MagnesiumMagnesium +53.2%
Contains more CalciumCalcium +69.7%
Contains more ZincZinc +132.1%
~equal in Iron ~2.85mg
~equal in Copper ~0.13mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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%
Contains more Vitamin CVitamin C +836.7%
Contains more Vitamin AVitamin A +7716.7%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +26%
Contains more Vitamin B3Vitamin B3 +54%
Contains more Vitamin B6Vitamin B6 +9650%
Contains more Vitamin KVitamin K +631.7%
Contains more CholineCholine +50.8%
Contains more Vitamin B5Vitamin B5 +887.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~180µg

All nutrients comparison - raw data values

Nutrient Spinach raw Seaweed DV% diff.
Vitamin K 482.9µg 66µg 347%
Vitamin A 469µg 6µg 51%
Manganese 0.897mg 0.2mg 30%
Vitamin C 28.1mg 3mg 28%
Vitamin B6 0.195mg 0.002mg 15%
Potassium 558mg 89mg 14%
Vitamin B5 0.065mg 0.642mg 12%
Magnesium 79mg 121mg 10%
Vitamin E 2.03mg 0.87mg 8%
Calcium 99mg 168mg 7%
Sodium 79mg 233mg 7%
Zinc 0.53mg 1.23mg 6%
Fiber 2.2g 1.3g 4%
Folate 194µg 180µg 4%
Vitamin B2 0.189mg 0.15mg 3%
Iron 2.71mg 2.85mg 2%
Carbs 3.63g 9.57g 2%
Vitamin B1 0.078mg 0.05mg 2%
Protein 2.86g 1.68g 2%
Vitamin B3 0.724mg 0.47mg 2%
Choline 19.3mg 12.8mg 1%
Saturated fat 0.063g 0.247g 1%
Polyunsaturated fat 0.165g 0.047g 1%
Calories 23kcal 43kcal 1%
Selenium 1µg 0.7µg 1%
Phosphorus 49mg 42mg 1%
Fats 0.39g 0.56g 0%
Net carbs 1.43g 8.27g N/A
Sugar 0.42g 0.6g N/A
Copper 0.13mg 0.13mg 0%
Monounsaturated fat 0.01g 0.098g 0%
Tryptophan 0.039mg 0.048mg 0%
Threonine 0.122mg 0.055mg 0%
Isoleucine 0.147mg 0.076mg 0%
Leucine 0.223mg 0.083mg 0%
Lysine 0.174mg 0.082mg 0%
Methionine 0.053mg 0.025mg 0%
Phenylalanine 0.129mg 0.043mg 0%
Valine 0.161mg 0.072mg 0%
Histidine 0.064mg 0.024mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +70.2%
Contains more WaterWater +12%
Contains more FatsFats +43.6%
Contains more CarbsCarbs +163.6%
Contains more OtherOther +284.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -74.5%
Contains more Poly. FatPolyunsaturated fat +251.1%
Contains more Mono. FatMonounsaturated fat +880%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.