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  6. Agar vs. Seaweed

Agar vs. Seaweed — In-Depth Nutrition Comparison

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How are agar and seaweed different?

  • Agar is richer in iron, manganese, magnesium, folate, copper, vitamin B5, calcium, zinc, and potassium, while seaweed is higher in vitamin K.
  • Agar covers your daily need for iron, 232% more than seaweed.
  • Agar contains 22 times more manganese than seaweed. Agar contains 4.3mg of manganese, while seaweed contains 0.2mg.

Seaweed, agar, dried and Seaweed, kelp, raw types were used in this article.

Infographic

Agar 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.
Agar
Agar
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
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 MagnesiumMagnesium +536.4%
Contains more CalciumCalcium +272%
Contains more PotassiumPotassium +1164%
Contains more IronIron +650.9%
Contains more CopperCopper +369.2%
Contains more ZincZinc +371.5%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -56.2%
Contains more ManganeseManganese +2050%
Contains more SeleniumSelenium +957.1%

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.
Agar
Agar
5
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 0% 0% 0% 100% 2.5% 51% 3.8% 181% 70% 0% 61% 435%
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 EVitamin E +474.7%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin B5Vitamin B5 +370.1%
Contains more Vitamin B6Vitamin B6 +15050%
Contains more FolateFolate +222.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +132.7%
Contains more Vitamin KVitamin K +170.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Agar Seaweed DV% diff.
Iron 21.4mg 2.85mg 232%
Manganese 4.3mg 0.2mg 178%
Magnesium 770mg 121mg 155%
Folate 580µg 180µg 100%
Copper 0.61mg 0.13mg 53%
Vitamin B5 3.018mg 0.642mg 48%
Calcium 625mg 168mg 46%
Zinc 5.8mg 1.23mg 42%
Vitamin K 24.4µg 66µg 35%
Potassium 1125mg 89mg 30%
Vitamin E 5mg 0.87mg 28%
Fiber 7.7g 1.3g 26%
Carbs 80.88g 9.57g 24%
Vitamin B6 0.303mg 0.002mg 23%
Calories 306kcal 43kcal 13%
Selenium 7.4µg 0.7µg 12%
Protein 6.21g 1.68g 9%
Choline 63.3mg 12.8mg 9%
Sodium 102mg 233mg 6%
Vitamin B2 0.222mg 0.15mg 6%
Vitamin C 0mg 3mg 3%
Vitamin B1 0.01mg 0.05mg 3%
Vitamin B3 0.202mg 0.47mg 2%
Phosphorus 52mg 42mg 1%
Vitamin A 0µg 6µg 1%
Saturated fat 0.061g 0.247g 1%
Protein per 100 calories 2g 3.9g N/A
Calories per 10 g protein 493kcal 256kcal N/A
Weight per 100 calories 33g 233g N/A
Fats 0.3g 0.56g 0%
Net carbs 73.18g 8.27g N/A
Sugar 2.97g 0.6g N/A
Monounsaturated fat 0.027g 0.098g 0%
Polyunsaturated fat 0.102g 0.047g 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.087g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
Agar
2
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 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 +269.6%
Contains more CarbsCarbs +745.1%
Contains more FatsFats +86.7%
Contains more WaterWater +839.9%
Contains more OtherOther +68.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 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 -75.3%
Contains more Poly. FatPolyunsaturated fat +117%
Contains more Mono. FatMonounsaturated fat +263%

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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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.