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  6. Seaweed vs. Fillet

Seaweed vs. Fillet — In-Depth Nutrition Comparison

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How are seaweed and fillet different?

  • Seaweed is higher in vitamin K, magnesium, and folate; however, fillet is richer in vitamin B12, vitamin B6, copper, vitamin B1, vitamin B3, phosphorus, and vitamin B2.
  • Daily need coverage for vitamin B12 for fillet is 175% higher.

Seaweed, kelp, raw and Vegetarian fillets are the varieties used in this article.

Infographic

Seaweed vs Fillet 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Fillet
Fillet
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Contains more MagnesiumMagnesium +426.1%
Contains more CalciumCalcium +76.8%
Contains more IronIron +42.5%
Contains less SodiumSodium -52.4%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +574.2%
Contains more CopperCopper +611.5%
Contains more ZincZinc +13.8%
Contains more PhosphorusPhosphorus +971.4%
Contains more SeleniumSelenium +42.9%

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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Fillet
Fillet
6
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% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +76.5%
Contains more Vitamin EVitamin E +296.6%
Contains more Vitamin B1Vitamin B1 +2100%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +2453.2%
Contains more Vitamin B6Vitamin B6 +74900%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Fillet DV% diff.
Vitamin B12 0µg 4.2µg 175%
Vitamin B6 0.002mg 1.5mg 115%
Copper 0.13mg 0.925mg 88%
Vitamin B1 0.05mg 1.1mg 88%
Vitamin B3 0.47mg 12mg 72%
Polyunsaturated fat 0.047g 9.332g 62%
Phosphorus 42mg 450mg 58%
Vitamin B2 0.15mg 0.9mg 58%
Vitamin K 66µg 0µg 55%
Protein 1.68g 23g 43%
Fats 0.56g 18g 27%
Magnesium 121mg 23mg 23%
Folate 180µg 102µg 20%
Fiber 1.3g 6.1g 19%
Vitamin E 0.87mg 3.45mg 17%
Potassium 89mg 600mg 15%
Vitamin B5 0.642mg 13%
Choline 12.8mg 82mg 13%
Calories 43kcal 290kcal 12%
Saturated fat 0.247g 2.849g 12%
Iron 2.85mg 2mg 11%
Sodium 233mg 490mg 11%
Monounsaturated fat 0.098g 4.376g 11%
Manganese 0.2mg 9%
Calcium 168mg 95mg 7%
Vitamin C 3mg 0mg 3%
Zinc 1.23mg 1.4mg 2%
Vitamin A 6µg 0µg 1%
Selenium 0.7µg 1µg 1%
Protein per 100 calories 3.9g 7.9g N/A
Calories per 10 g protein 256kcal 126kcal N/A
Weight per 100 calories 233g 34g N/A
Unsaturated / Saturated Fat ratio 0.59 4.8 N/A
Net carbs 8.27g 2.9g N/A
Carbs 9.57g 9g 0%
Sugar 0.6g 0.8g N/A
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 0.004g 0g N/A

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
Fillet
Fillet
2
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more WaterWater +81.3%
Contains more OtherOther +32.2%
Contains more ProteinProtein +1269%
Contains more FatsFats +3114.3%
~equal in Carbs ~9g

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
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +4365.3%
Contains more Poly. FatPolyunsaturated fat +19755.3%

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.