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  6. Seaweed vs. Asparagus

Seaweed vs. Asparagus — In-Depth Nutrition Comparison

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What are the main differences between seaweed and asparagus?

  • Seaweed is richer in folate, magnesium, vitamin K, calcium, iron, and vitamin B5, yet asparagus is richer in vitamin A, vitamin B1, and vitamin B6.
  • Seaweed's daily need coverage for folate is 32% higher.
  • Seaweed has 117 times more sodium than asparagus. Seaweed has 233mg of sodium, while asparagus has 2mg.

We used Seaweed, kelp, raw and Asparagus, raw types in this comparison.

Infographic

Seaweed vs Asparagus 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +764.3%
Contains more CalciumCalcium +600%
Contains more IronIron +33.2%
Contains more ZincZinc +127.8%
Contains more ManganeseManganese +26.6%
Contains more PotassiumPotassium +127%
Contains more CopperCopper +45.4%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +228.6%

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%
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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Contains more Vitamin B5Vitamin B5 +134.3%
Contains more Vitamin KVitamin K +58.7%
Contains more FolateFolate +246.2%
Contains more Vitamin CVitamin C +86.7%
Contains more Vitamin AVitamin A +533.3%
Contains more Vitamin EVitamin E +29.9%
Contains more Vitamin B1Vitamin B1 +186%
Contains more Vitamin B3Vitamin B3 +108.1%
Contains more Vitamin B6Vitamin B6 +4450%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Asparagus DV% diff.
Folate 180µg 52µg 32%
Magnesium 121mg 14mg 25%
Vitamin K 66µg 41.6µg 20%
Calcium 168mg 24mg 14%
Sodium 233mg 2mg 10%
Iron 2.85mg 2.14mg 9%
Vitamin B1 0.05mg 0.143mg 8%
Copper 0.13mg 0.189mg 7%
Vitamin B5 0.642mg 0.274mg 7%
Vitamin B6 0.002mg 0.091mg 7%
Zinc 1.23mg 0.54mg 6%
Vitamin A 6µg 38µg 4%
Vitamin C 3mg 5.6mg 3%
Potassium 89mg 202mg 3%
Fiber 1.3g 2.1g 3%
Selenium 0.7µg 2.3µg 3%
Vitamin B3 0.47mg 0.978mg 3%
Carbs 9.57g 3.88g 2%
Vitamin E 0.87mg 1.13mg 2%
Manganese 0.2mg 0.158mg 2%
Calories 43kcal 20kcal 1%
Protein 1.68g 2.2g 1%
Fats 0.56g 0.12g 1%
Phosphorus 42mg 52mg 1%
Vitamin B2 0.15mg 0.141mg 1%
Choline 12.8mg 16mg 1%
Saturated fat 0.247g 0.04g 1%
Fructose 1g 1%
Protein per 100 calories 3.9g 11g N/A
Calories per 10 g protein 256kcal 91kcal N/A
Weight per 100 calories 233g 500g N/A
Net carbs 8.27g 1.78g N/A
Sugar 0.6g 1.88g N/A
Monounsaturated fat 0.098g 0g 0%
Polyunsaturated fat 0.047g 0.05g 0%
Tryptophan 0.048mg 0.027mg 0%
Threonine 0.055mg 0.084mg 0%
Isoleucine 0.076mg 0.075mg 0%
Leucine 0.083mg 0.128mg 0%
Lysine 0.082mg 0.104mg 0%
Methionine 0.025mg 0.031mg 0%
Phenylalanine 0.043mg 0.075mg 0%
Valine 0.072mg 0.115mg 0%
Histidine 0.024mg 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +366.7%
Contains more CarbsCarbs +146.6%
Contains more OtherOther +1039.7%
Contains more ProteinProtein +31%
Contains more WaterWater +14.3%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains less Sat. FatSaturated fat -83.8%
~equal in Polyunsaturated fat ~0.05g

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.