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  6. Seaweed vs. Cauliflower

Seaweed vs. Cauliflower — In-Depth Nutrition Comparison

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Significant differences between seaweed and cauliflower

  • Seaweed has more vitamin K, folate, iron, magnesium, calcium, copper, and zinc; however, cauliflower is richer in vitamin C and vitamin B6.
  • Cauliflower covers your daily vitamin C needs 50% more than seaweed.
  • Cauliflower has 8 times less magnesium than seaweed. Seaweed has 121mg of magnesium, while cauliflower has 15mg.
  • Cauliflower contains less sodium.

Specific food types used in this comparison are Seaweed, kelp, raw and Cauliflower, raw.

Infographic

Seaweed vs Cauliflower infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +706.7%
Contains more CalciumCalcium +663.6%
Contains more IronIron +578.6%
Contains more CopperCopper +233.3%
Contains more ZincZinc +355.6%
Contains more ManganeseManganese +29%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +236%
Contains less SodiumSodium -87.1%
~equal in Phosphorus ~44mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +987.5%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin KVitamin K +325.8%
Contains more FolateFolate +215.8%
Contains more Vitamin CVitamin C +1506.7%
Contains more Vitamin B6Vitamin B6 +9100%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B3 ~0.507mg
~equal in Vitamin B5 ~0.667mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Cauliflower DV% diff.
Vitamin C 3mg 48.2mg 50%
Vitamin K 66µg 15.5µg 42%
Folate 180µg 57µg 31%
Iron 2.85mg 0.42mg 30%
Magnesium 121mg 15mg 25%
Calcium 168mg 22mg 15%
Vitamin B6 0.002mg 0.184mg 14%
Copper 0.13mg 0.039mg 10%
Zinc 1.23mg 0.27mg 9%
Sodium 233mg 30mg 9%
Vitamin B2 0.15mg 0.06mg 7%
Potassium 89mg 299mg 6%
Choline 12.8mg 44.3mg 6%
Vitamin E 0.87mg 0.08mg 5%
Fiber 1.3g 2g 3%
Carbs 9.57g 4.97g 2%
Manganese 0.2mg 0.155mg 2%
Calories 43kcal 25kcal 1%
Vitamin A 6µg 0µg 1%
Vitamin B5 0.642mg 0.667mg 1%
Saturated fat 0.247g 0.13g 1%
Fructose 0.97g 1%
Omega-3 (ALA) 0.015g 1%
Protein 1.68g 1.92g 0%
Protein per 100 calories 3.9g 7.7g N/A
Calories per 10 g protein 256kcal 130kcal N/A
Weight per 100 calories 233g 400g N/A
Fats 0.56g 0.28g 0%
Net carbs 8.27g 2.97g N/A
Sugar 0.6g 1.91g N/A
Phosphorus 42mg 44mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B1 0.05mg 0.05mg 0%
Vitamin B3 0.47mg 0.507mg 0%
Monounsaturated fat 0.098g 0.034g 0%
Polyunsaturated fat 0.047g 0.031g 0%
Tryptophan 0.048mg 0.02mg 0%
Threonine 0.055mg 0.076mg 0%
Isoleucine 0.076mg 0.071mg 0%
Leucine 0.083mg 0.106mg 0%
Lysine 0.082mg 0.217mg 0%
Methionine 0.025mg 0.02mg 0%
Phenylalanine 0.043mg 0.065mg 0%
Valine 0.072mg 0.125mg 0%
Histidine 0.024mg 0.056mg 0%
Omega-3 (EPA) 0.004g 0g N/A
Omega-6 (Linoleic acid) 0.013g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more FatsFats +100%
Contains more CarbsCarbs +92.6%
Contains more ProteinProtein +14.3%
Contains more WaterWater +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +188.2%
Contains more Poly. FatPolyunsaturated fat +51.6%
Contains less Sat. FatSaturated fat -47.4%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.