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  6. Surimi vs. Seaweed

Surimi vs. Seaweed — In-Depth Nutrition Comparison

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The main differences between surimi and seaweed

  • Surimi is richer in vitamin B12, selenium, and phosphorus, yet seaweed is richer in vitamin K, folate, iron, magnesium, calcium, vitamin B5, and copper.
  • Daily need coverage for vitamin B12 for surimi is 67% higher.
  • Surimi contains 40 times more selenium than seaweed. Surimi contains 28.1µg of selenium, while seaweed contains 0.7µg.

Food types used in this article are Fish, surimi and Seaweed, kelp, raw.

Infographic

Surimi 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.
Surimi
Surimi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 +25.8%
Contains more PhosphorusPhosphorus +571.4%
Contains less SodiumSodium -38.6%
Contains more SeleniumSelenium +3914.3%
Contains more MagnesiumMagnesium +181.4%
Contains more CalciumCalcium +1766.7%
Contains more IronIron +996.2%
Contains more CopperCopper +306.3%
Contains more ZincZinc +272.7%
Contains more ManganeseManganese +1718.2%

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.
Surimi
Surimi
3
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 0% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
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 AVitamin A +233.3%
Contains more Vitamin B6Vitamin B6 +1400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +38.1%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +614.3%
Contains more Vitamin B3Vitamin B3 +113.6%
Contains more Vitamin B5Vitamin B5 +817.1%
Contains more Vitamin KVitamin K +65900%
Contains more FolateFolate +8900%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Surimi Seaweed DV% diff.
Vitamin B12 1.6µg 0µg 67%
Vitamin K 0.1µg 66µg 55%
Selenium 28.1µg 0.7µg 50%
Folate 2µg 180µg 45%
Phosphorus 282mg 42mg 34%
Iron 0.26mg 2.85mg 32%
Protein 15.18g 1.68g 27%
Magnesium 43mg 121mg 19%
Calcium 9mg 168mg 16%
Copper 0.032mg 0.13mg 11%
Vitamin B5 0.07mg 0.642mg 11%
Cholesterol 30mg 0mg 10%
Vitamin B2 0.021mg 0.15mg 10%
Manganese 0.011mg 0.2mg 8%
Zinc 0.33mg 1.23mg 8%
Fiber 0g 1.3g 5%
Sodium 143mg 233mg 4%
Polyunsaturated fat 0.443g 0.047g 3%
Vitamin B1 0.02mg 0.05mg 3%
Calories 99kcal 43kcal 3%
Vitamin C 0mg 3mg 3%
Vitamin E 0.63mg 0.87mg 2%
Vitamin A 20µg 6µg 2%
Vitamin B3 0.22mg 0.47mg 2%
Choline 12.8mg 2%
Vitamin B6 0.03mg 0.002mg 2%
Fats 0.9g 0.56g 1%
Carbs 6.85g 9.57g 1%
Potassium 112mg 89mg 1%
Net carbs 6.85g 8.27g N/A
Sugar 0g 0.6g N/A
Saturated fat 0.191g 0.247g 0%
Monounsaturated fat 0.149g 0.098g 0%
Tryptophan 0.092mg 0.048mg 0%
Threonine 0.734mg 0.055mg 0%
Isoleucine 0.709mg 0.076mg 0%
Leucine 1.202mg 0.083mg 0%
Lysine 1.387mg 0.082mg 0%
Methionine 0.515mg 0.025mg 0%
Phenylalanine 0.595mg 0.043mg 0%
Valine 0.77mg 0.072mg 0%
Histidine 0.35mg 0.024mg 0%
Omega-3 - EPA 0.157g 0.004g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +803.6%
Contains more FatsFats +60.7%
Contains more CarbsCarbs +39.7%
Contains more OtherOther +805.5%
~equal in Water ~81.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
3
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 -22.7%
Contains more Mono. FatMonounsaturated fat +52%
Contains more Poly. FatPolyunsaturated fat +842.6%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.