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Vegetable vs. Seaweed — In-Depth Nutrition Comparison

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How are vegetable and seaweed different?

  • Vegetable is higher in vitamin A, fiber, and manganese; however, seaweed is richer in folate, vitamin K, iron, magnesium, calcium, and vitamin B5.
  • Daily need coverage for vitamin A for vegetable is 83% higher.
  • Vegetable contains 3 times more fiber than seaweed. While vegetable contains 4.4g of fiber, seaweed contains only 1.3g.
  • Vegetable has less sodium.

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Seaweed, kelp, raw are the varieties used in this article.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +89.9%
Contains more PhosphorusPhosphorus +21.4%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +89.5%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +572%
Contains more IronIron +247.6%
Contains more CopperCopper +56.6%
Contains more ZincZinc +151%
Contains more SeleniumSelenium +133.3%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin AVitamin A +3466.7%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B3Vitamin B3 +81.1%
Contains more Vitamin B6Vitamin B6 +3600%
Contains more Vitamin EVitamin E +128.9%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B5Vitamin B5 +325.2%
Contains more Vitamin KVitamin K +180.9%
Contains more FolateFolate +847.4%
~equal in Vitamin C ~3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Seaweed DV% diff.
Folate 19µg 180µg 40%
Vitamin K 23.5µg 66µg 35%
Iron 0.82mg 2.85mg 25%
Magnesium 22mg 121mg 24%
Vitamin A 214µg 6µg 23%
Calcium 25mg 168mg 14%
Fiber 4.4g 1.3g 12%
Vitamin B5 0.151mg 0.642mg 10%
Sodium 35mg 233mg 9%
Manganese 0.379mg 0.2mg 8%
Zinc 0.49mg 1.23mg 7%
Vitamin B6 0.074mg 0.002mg 6%
Copper 0.083mg 0.13mg 5%
Vitamin E 0.38mg 0.87mg 3%
Protein 2.86g 1.68g 2%
Potassium 169mg 89mg 2%
Vitamin B1 0.071mg 0.05mg 2%
Vitamin B2 0.12mg 0.15mg 2%
Vitamin B3 0.851mg 0.47mg 2%
Choline 24.1mg 12.8mg 2%
Calories 65kcal 43kcal 1%
Fats 0.15g 0.56g 1%
Carbs 13.09g 9.57g 1%
Phosphorus 51mg 42mg 1%
Selenium 0.3µg 0.7µg 1%
Saturated fat 0.031g 0.247g 1%
Protein per 100 calories 4.4g 3.9g N/A
Calories per 10 g protein 227kcal 256kcal N/A
Weight per 100 calories 154g 233g N/A
Vitamin C 3.2mg 3mg 0%
Net carbs 8.69g 8.27g N/A
Sugar 3.12g 0.6g N/A
Monounsaturated fat 0.01g 0.098g 0%
Polyunsaturated fat 0.072g 0.047g 0%
Tryptophan 0.029mg 0.048mg 0%
Threonine 0.115mg 0.055mg 0%
Isoleucine 0.139mg 0.076mg 0%
Leucine 0.19mg 0.083mg 0%
Lysine 0.17mg 0.082mg 0%
Methionine 0.034mg 0.025mg 0%
Phenylalanine 0.12mg 0.043mg 0%
Valine 0.149mg 0.072mg 0%
Histidine 0.073mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 CarbsCarbs +36.8%
Contains more FatsFats +273.3%
Contains more OtherOther +886.6%
~equal in Water ~81.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -87.4%
Contains more Poly. FatPolyunsaturated fat +53.2%
Contains more Mono. FatMonounsaturated fat +880%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.