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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 RAE, Fiber, and Manganese, however, Seaweed is richer in Folate, Vitamin K, Iron, Magnesium, Calcium, and Vitamin B5.
  • Daily need coverage for Folate from Seaweed is 40% higher.
  • Vegetable contains 36 times more Vitamin A RAE than Seaweed. While Vegetable contains 214µg of Vitamin A RAE, Seaweed contains only 6µg.
  • 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.
Vegetable
Vegetable
4
:
6
Seaweed
Seaweed
Contains more Phosphorus +21.4%
Contains more Potassium +89.9%
Contains less Sodium -85%
Contains more Manganese +89.5%
Contains more Calcium +572%
Contains more Iron +247.6%
Contains more Magnesium +450%
Contains more Zinc +151%
Contains more Copper +56.6%
Contains more Selenium +133.3%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +21.4%
Contains more Potassium +89.9%
Contains less Sodium -85%
Contains more Manganese +89.5%
Contains more Calcium +572%
Contains more Iron +247.6%
Contains more Magnesium +450%
Contains more Zinc +151%
Contains more Copper +56.6%
Contains more Selenium +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.
Vegetable
Vegetable
5
:
5
Seaweed
Seaweed
Contains more Vitamin A +3587.1%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +81.1%
Contains more Vitamin B6 +3600%
Contains more Vitamin E +128.9%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +325.2%
Contains more Folate +847.4%
Contains more Vitamin K +180.9%
Equal in Vitamin C - 3
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 +3587.1%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +81.1%
Contains more Vitamin B6 +3600%
Contains more Vitamin E +128.9%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +325.2%
Contains more Folate +847.4%
Contains more Vitamin K +180.9%
Equal in Vitamin C - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Seaweed
Seaweed
Contains more Protein +70.2%
Contains more Carbs +36.8%
Contains more Fats +273.3%
Contains more Other +886.6%
Equal in Water - 81.58
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +70.2%
Contains more Carbs +36.8%
Contains more Fats +273.3%
Contains more Other +886.6%
Equal in Water - 81.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -87.4%
Contains more Polyunsaturated fat +53.2%
Contains more Monounsaturated Fat +880%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -87.4%
Contains more Polyunsaturated fat +53.2%
Contains more Monounsaturated 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.
Vegetable Seaweed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Seaweed Opinion
Net carbs 8.69g 8.27g Vegetable
Protein 2.86g 1.68g Vegetable
Fats 0.15g 0.56g Seaweed
Carbs 13.09g 9.57g Vegetable
Calories 65kcal 43kcal Vegetable
Sugar 3.12g 0.6g Seaweed
Fiber 4.4g 1.3g Vegetable
Calcium 25mg 168mg Seaweed
Iron 0.82mg 2.85mg Seaweed
Magnesium 22mg 121mg Seaweed
Phosphorus 51mg 42mg Vegetable
Potassium 169mg 89mg Vegetable
Sodium 35mg 233mg Vegetable
Zinc 0.49mg 1.23mg Seaweed
Copper 0.083mg 0.13mg Seaweed
Manganese 0.379mg 0.2mg Vegetable
Selenium 0.3µg 0.7µg Seaweed
Vitamin A 4277IU 116IU Vegetable
Vitamin A RAE 214µg 6µg Vegetable
Vitamin E 0.38mg 0.87mg Seaweed
Vitamin C 3.2mg 3mg Vegetable
Vitamin B1 0.071mg 0.05mg Vegetable
Vitamin B2 0.12mg 0.15mg Seaweed
Vitamin B3 0.851mg 0.47mg Vegetable
Vitamin B5 0.151mg 0.642mg Seaweed
Vitamin B6 0.074mg 0.002mg Vegetable
Folate 19µg 180µg Seaweed
Vitamin K 23.5µg 66µg Seaweed
Tryptophan 0.029mg 0.048mg Seaweed
Threonine 0.115mg 0.055mg Vegetable
Isoleucine 0.139mg 0.076mg Vegetable
Leucine 0.19mg 0.083mg Vegetable
Lysine 0.17mg 0.082mg Vegetable
Methionine 0.034mg 0.025mg Vegetable
Phenylalanine 0.12mg 0.043mg Vegetable
Valine 0.149mg 0.072mg Vegetable
Histidine 0.073mg 0.024mg Vegetable
Saturated Fat 0.031g 0.247g Vegetable
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.01g 0.098g Seaweed
Polyunsaturated fat 0.072g 0.047g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
36%
Vegetable
36%
Seaweed
Minerals Daily Need Coverage Score
19%
Vegetable
41%
Seaweed

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 198mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.216g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 2.52g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 66)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.5)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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.