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  6. Spinach vs. Seaweed

Spinach vs. Seaweed — In-Depth Nutrition Comparison

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Summary of differences between Spinach and Seaweed

  • Spinach has more Vitamin K, Vitamin A RAE, Manganese, Vitamin B6, Potassium, Iron, and Vitamin E , however, Seaweed is higher in Vitamin B5, Folate, and Magnesium.
  • Spinach covers your daily need of Vitamin K 356% more than Seaweed.
  • Spinach has 121 times more Vitamin B6 than Seaweed. While Spinach has 0.242mg of Vitamin B6, Seaweed has only 0.002mg.

These are the specific foods used in this comparison Spinach, cooked, boiled, drained, without salt and Seaweed, kelp, raw.

Infographic

Spinach 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.
Spinach
Spinach
7
:
3
Seaweed
Seaweed
Contains more Iron +25.3%
Contains more Phosphorus +33.3%
Contains more Potassium +423.6%
Contains less Sodium -70%
Contains more Copper +33.8%
Contains more Manganese +367.5%
Contains more Selenium +114.3%
Contains more Calcium +23.5%
Contains more Magnesium +39.1%
Contains more Zinc +61.8%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Iron +25.3%
Contains more Phosphorus +33.3%
Contains more Potassium +423.6%
Contains less Sodium -70%
Contains more Copper +33.8%
Contains more Manganese +367.5%
Contains more Selenium +114.3%
Contains more Calcium +23.5%
Contains more Magnesium +39.1%
Contains more Zinc +61.8%

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.
Spinach
Spinach
8
:
2
Seaweed
Seaweed
Contains more Vitamin A +8935.3%
Contains more Vitamin E +139.1%
Contains more Vitamin C +226.7%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +57.3%
Contains more Vitamin B6 +12000%
Contains more Vitamin K +647.9%
Contains more Vitamin B5 +342.8%
Contains more Folate +23.3%
Equal in Vitamin B3 - 0.47
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +8935.3%
Contains more Vitamin E +139.1%
Contains more Vitamin C +226.7%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +57.3%
Contains more Vitamin B6 +12000%
Contains more Vitamin K +647.9%
Contains more Vitamin B5 +342.8%
Contains more Folate +23.3%
Equal in Vitamin B3 - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Seaweed
Seaweed
Contains more Protein +76.8%
Contains more Water +11.8%
Contains more Fats +115.4%
Contains more Carbs +155.2%
Contains more Other +265.2%
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Seaweed
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 +76.8%
Contains more Water +11.8%
Contains more Fats +115.4%
Contains more Carbs +155.2%
Contains more Other +265.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -82.6%
Contains more Polyunsaturated fat +131.9%
Contains more Monounsaturated Fat +1533.3%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -82.6%
Contains more Polyunsaturated fat +131.9%
Contains more Monounsaturated Fat +1533.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Seaweed Opinion
Net carbs 1.35g 8.27g Seaweed
Protein 2.97g 1.68g Spinach
Fats 0.26g 0.56g Seaweed
Carbs 3.75g 9.57g Seaweed
Calories 23kcal 43kcal Seaweed
Sugar 0.43g 0.6g Spinach
Fiber 2.4g 1.3g Spinach
Calcium 136mg 168mg Seaweed
Iron 3.57mg 2.85mg Spinach
Magnesium 87mg 121mg Seaweed
Phosphorus 56mg 42mg Spinach
Potassium 466mg 89mg Spinach
Sodium 70mg 233mg Spinach
Zinc 0.76mg 1.23mg Seaweed
Copper 0.174mg 0.13mg Spinach
Manganese 0.935mg 0.2mg Spinach
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 116IU Spinach
Vitamin A RAE 524µg 6µg Spinach
Vitamin E 2.08mg 0.87mg Spinach
Vitamin C 9.8mg 3mg Spinach
Vitamin B1 0.095mg 0.05mg Spinach
Vitamin B2 0.236mg 0.15mg Spinach
Vitamin B3 0.49mg 0.47mg Spinach
Vitamin B5 0.145mg 0.642mg Seaweed
Vitamin B6 0.242mg 0.002mg Spinach
Folate 146µg 180µg Seaweed
Vitamin K 493.6µg 66µg Spinach
Tryptophan 0.04mg 0.048mg Seaweed
Threonine 0.127mg 0.055mg Spinach
Isoleucine 0.152mg 0.076mg Spinach
Leucine 0.231mg 0.083mg Spinach
Lysine 0.182mg 0.082mg Spinach
Methionine 0.055mg 0.025mg Spinach
Phenylalanine 0.134mg 0.043mg Spinach
Valine 0.168mg 0.072mg Spinach
Histidine 0.066mg 0.024mg Spinach
Saturated Fat 0.043g 0.247g Spinach
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.006g 0.098g Seaweed
Polyunsaturated fat 0.109g 0.047g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
36%
Seaweed
Minerals Daily Need Coverage Score
52%
Spinach
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 163mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.204g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.2)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.