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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
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
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
137%
33%
Minerals Daily Need Coverage Score
45%
41%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.184g)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.