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  6. Tomato sauce vs. Seaweed

Tomato sauce vs. Seaweed — In-Depth Nutrition Comparison

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Important differences between tomato sauce and seaweed

  • Tomato sauce has more vitamin B6; however, seaweed has more vitamin K, folate, magnesium, iron, calcium, zinc, vitamin B5, and vitamin B2.
  • Seaweed's daily need coverage for vitamin K is 53% more.
  • Tomato sauce has 49 times more vitamin B6 than seaweed. Tomato sauce has 0.098mg of vitamin B6, while seaweed has 0.002mg.
  • Tomato sauce is lower in sodium.

The food varieties used in the comparison are Tomato sauce, canned, no salt added and Seaweed, kelp, raw.

Infographic

Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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 +233.7%
Contains less SodiumSodium -95.3%
Contains more MagnesiumMagnesium +706.7%
Contains more CalciumCalcium +1100%
Contains more IronIron +196.9%
Contains more CopperCopper +13%
Contains more ZincZinc +459.1%
Contains more PhosphorusPhosphorus +55.6%
Contains more ManganeseManganese +77%
Contains more SeleniumSelenium +16.7%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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 +133.3%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin EVitamin E +65.5%
Contains more Vitamin B3Vitamin B3 +110.9%
Contains more Vitamin B6Vitamin B6 +4800%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more Vitamin KVitamin K +2257.1%
Contains more FolateFolate +1900%
Contains more CholineCholine +29.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato sauce Seaweed DV% diff.
Vitamin K 2.8µg 66µg 53%
Folate 9µg 180µg 43%
Magnesium 15mg 121mg 25%
Iron 0.96mg 2.85mg 24%
Calcium 14mg 168mg 15%
Sodium 11mg 233mg 10%
Zinc 0.22mg 1.23mg 9%
Vitamin B6 0.098mg 0.002mg 7%
Vitamin B2 0.065mg 0.15mg 7%
Vitamin B5 0.309mg 0.642mg 7%
Potassium 297mg 89mg 6%
Vitamin C 7mg 3mg 4%
Vitamin E 1.44mg 0.87mg 4%
Manganese 0.113mg 0.2mg 4%
Vitamin B3 0.991mg 0.47mg 3%
Copper 0.115mg 0.13mg 2%
Phosphorus 27mg 42mg 2%
Vitamin A 22µg 6µg 2%
Fructose 1.67g 2%
Vitamin B1 0.024mg 0.05mg 2%
Choline 9.9mg 12.8mg 1%
Saturated fat 0.041g 0.247g 1%
Calories 24kcal 43kcal 1%
Protein 1.2g 1.68g 1%
Fiber 1.5g 1.3g 1%
Carbs 5.31g 9.57g 1%
Fats 0.3g 0.56g 0%
Net carbs 3.81g 8.27g N/A
Sugar 3.56g 0.6g N/A
Selenium 0.6µg 0.7µg 0%
Monounsaturated fat 0.044g 0.098g 0%
Polyunsaturated fat 0.121g 0.047g 0%
Tryptophan 0.009mg 0.048mg 0%
Threonine 0.037mg 0.055mg 0%
Isoleucine 0.025mg 0.076mg 0%
Leucine 0.034mg 0.083mg 0%
Lysine 0.037mg 0.082mg 0%
Methionine 0.008mg 0.025mg 0%
Phenylalanine 0.036mg 0.043mg 0%
Valine 0.025mg 0.072mg 0%
Histidine 0.02mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 WaterWater +11.9%
Contains more ProteinProtein +40%
Contains more FatsFats +86.7%
Contains more CarbsCarbs +80.2%
Contains more OtherOther +246.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 -83.4%
Contains more Poly. FatPolyunsaturated fat +157.4%
Contains more Mono. FatMonounsaturated fat +122.7%

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.