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Whey vs. Seaweed — In-Depth Nutrition Comparison

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How are whey and seaweed different?

  • Whey is higher in vitamin B12; however, seaweed is richer in vitamin K, folate, iron, magnesium, copper, calcium, zinc, and manganese.
  • Daily need coverage for vitamin K for seaweed is 55% higher.
  • Whey has less sodium.

Whey, sweet, fluid and Seaweed, kelp, raw are the varieties used in this article.

Infographic

Whey 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.
Whey
Whey
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +80.9%
Contains less SodiumSodium -76.8%
Contains more SeleniumSelenium +171.4%
Contains more MagnesiumMagnesium +1412.5%
Contains more CalciumCalcium +257.4%
Contains more IronIron +4650%
Contains more CopperCopper +3150%
Contains more ZincZinc +846.2%
Contains more ManganeseManganese +19900%
~equal in Phosphorus ~42mg

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.
Whey
Whey
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 B6Vitamin B6 +1450%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +38.9%
Contains more Vitamin B3Vitamin B3 +535.1%
Contains more Vitamin B5Vitamin B5 +67.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +17900%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg

All nutrients comparison - raw data values

Nutrient Whey Seaweed DV% diff.
Vitamin K 0µg 66µg 55%
Folate 1µg 180µg 45%
Iron 0.06mg 2.85mg 35%
Magnesium 8mg 121mg 27%
Copper 0.004mg 0.13mg 14%
Vitamin B12 0.28µg 0µg 12%
Calcium 47mg 168mg 12%
Zinc 0.13mg 1.23mg 10%
Manganese 0.001mg 0.2mg 9%
Sodium 54mg 233mg 8%
Vitamin E 0mg 0.87mg 6%
Vitamin B5 0.383mg 0.642mg 5%
Fiber 0g 1.3g 5%
Vitamin C 0.1mg 3mg 3%
Vitamin B3 0.074mg 0.47mg 2%
Selenium 1.9µg 0.7µg 2%
Vitamin B6 0.031mg 0.002mg 2%
Protein 0.85g 1.68g 2%
Potassium 161mg 89mg 2%
Choline 16mg 12.8mg 1%
Calories 27kcal 43kcal 1%
Vitamin B1 0.036mg 0.05mg 1%
Vitamin B2 0.158mg 0.15mg 1%
Phosphorus 46mg 42mg 1%
Cholesterol 2mg 0mg 1%
Carbs 5.14g 9.57g 1%
Fats 0.36g 0.56g 0%
Net carbs 5.14g 8.27g N/A
Sugar 5.14g 0.6g N/A
Vitamin A 3µg 6µg 0%
Saturated fat 0.23g 0.247g 0%
Monounsaturated fat 0.1g 0.098g 0%
Polyunsaturated fat 0.011g 0.047g 0%
Tryptophan 0.013mg 0.048mg 0%
Threonine 0.054mg 0.055mg 0%
Isoleucine 0.047mg 0.076mg 0%
Leucine 0.078mg 0.083mg 0%
Lysine 0.068mg 0.082mg 0%
Methionine 0.016mg 0.025mg 0%
Phenylalanine 0.027mg 0.043mg 0%
Valine 0.046mg 0.072mg 0%
Histidine 0.016mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +14.1%
Contains more ProteinProtein +97.6%
Contains more FatsFats +55.6%
Contains more CarbsCarbs +86.2%
Contains more OtherOther +1147.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
2
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 more Poly. FatPolyunsaturated fat +327.3%
~equal in Saturated fat ~0.247g
~equal in Monounsaturated fat ~0.098g

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.