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  6. Seaweed vs. Lettuce

Seaweed vs. Lettuce — In-Depth Nutrition Comparison

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How are seaweed and lettuce different?

  • Seaweed is richer in folate, magnesium, iron, calcium, copper, vitamin B5, and zinc, while lettuce is higher in vitamin A and vitamin K.
  • Lettuce covers your daily need for vitamin A, 146% more than seaweed.
  • Seaweed contains 9 times more magnesium than lettuce. Seaweed contains 121mg of magnesium, while lettuce contains 13mg.
  • Lettuce is lower in sodium.

Seaweed, kelp, raw and Lettuce, green leaf, raw types were used in this article.

Infographic

Seaweed vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +830.8%
Contains more CalciumCalcium +366.7%
Contains more IronIron +231.4%
Contains more CopperCopper +348.3%
Contains more ZincZinc +583.3%
Contains more PhosphorusPhosphorus +44.8%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +118%
Contains less SodiumSodium -88%
Contains more ManganeseManganese +25%

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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Contains more Vitamin EVitamin E +295.5%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +25.3%
Contains more Vitamin B5Vitamin B5 +379.1%
Contains more FolateFolate +373.7%
Contains more Vitamin CVitamin C +206.7%
Contains more Vitamin AVitamin A +6066.7%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B6Vitamin B6 +4400%
Contains more Vitamin KVitamin K +91.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Lettuce DV% diff.
Vitamin K 66µg 126.3µg 50%
Vitamin A 6µg 370µg 40%
Folate 180µg 38µg 36%
Magnesium 121mg 13mg 26%
Iron 2.85mg 0.86mg 25%
Calcium 168mg 36mg 13%
Copper 0.13mg 0.029mg 11%
Zinc 1.23mg 0.18mg 10%
Vitamin B5 0.642mg 0.134mg 10%
Sodium 233mg 28mg 9%
Vitamin C 3mg 9.2mg 7%
Vitamin B6 0.002mg 0.09mg 7%
Vitamin B2 0.15mg 0.08mg 5%
Vitamin E 0.87mg 0.22mg 4%
Potassium 89mg 194mg 3%
Carbs 9.57g 2.87g 2%
Phosphorus 42mg 29mg 2%
Manganese 0.2mg 0.25mg 2%
Vitamin B1 0.05mg 0.07mg 2%
Calories 43kcal 15kcal 1%
Protein 1.68g 1.36g 1%
Fats 0.56g 0.15g 1%
Vitamin B3 0.47mg 0.375mg 1%
Saturated fat 0.247g 0.02g 1%
Fructose 0.43g 1%
Protein per 100 calories 3.9g 9.1g N/A
Calories per 10 g protein 256kcal 110kcal N/A
Weight per 100 calories 233g 667g N/A
Net carbs 8.27g 1.57g N/A
Sugar 0.6g 0.78g N/A
Fiber 1.3g 1.3g 0%
Selenium 0.7µg 0.6µg 0%
Choline 12.8mg 13.6mg 0%
Monounsaturated fat 0.098g 0.006g 0%
Polyunsaturated fat 0.047g 0.082g 0%
Tryptophan 0.048mg 0.009mg 0%
Threonine 0.055mg 0.059mg 0%
Isoleucine 0.076mg 0.084mg 0%
Leucine 0.083mg 0.079mg 0%
Lysine 0.082mg 0.084mg 0%
Methionine 0.025mg 0.016mg 0%
Phenylalanine 0.043mg 0.055mg 0%
Valine 0.072mg 0.07mg 0%
Histidine 0.024mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +23.5%
Contains more FatsFats +273.3%
Contains more CarbsCarbs +233.4%
Contains more OtherOther +932.8%
Contains more WaterWater +16.4%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +1533.3%
Contains less Sat. FatSaturated fat -91.9%
Contains more Poly. FatPolyunsaturated fat +74.5%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.