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  6. Seaweed vs. Shallot

Seaweed vs. Shallot — In-Depth Nutrition Comparison

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Important differences between seaweed and shallots

  • Seaweed has more vitamin K, folate, magnesium, iron, calcium, vitamin B2, and zinc; however, shallots have more vitamin B6 and fiber.
  • Seaweed's daily need coverage for vitamin K is 54% more.
  • Seaweed has 19 times more sodium than shallots. Seaweed has 233mg of sodium, while shallots have 12mg.

The food varieties used in the comparison are Seaweed, kelp, raw and Shallots, raw.

Infographic

Seaweed vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +476.2%
Contains more CalciumCalcium +354.1%
Contains more IronIron +137.5%
Contains more CopperCopper +47.7%
Contains more ZincZinc +207.5%
Contains more PotassiumPotassium +275.3%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +46%
Contains more SeleniumSelenium +71.4%

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 27% 0% 0% 0.8% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2075%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +135%
Contains more Vitamin B5Vitamin B5 +121.4%
Contains more Vitamin KVitamin K +8150%
Contains more FolateFolate +429.4%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B6Vitamin B6 +17150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Shallot DV% diff.
Vitamin K 66µg 0.8µg 54%
Folate 180µg 34µg 37%
Vitamin B6 0.002mg 0.345mg 26%
Magnesium 121mg 21mg 24%
Iron 2.85mg 1.2mg 21%
Calcium 168mg 37mg 13%
Sodium 233mg 12mg 10%
Vitamin B2 0.15mg 0.02mg 10%
Fiber 1.3g 3.2g 8%
Zinc 1.23mg 0.4mg 8%
Potassium 89mg 334mg 7%
Vitamin B5 0.642mg 0.29mg 7%
Vitamin C 3mg 8mg 6%
Vitamin E 0.87mg 0.04mg 6%
Copper 0.13mg 0.088mg 5%
Manganese 0.2mg 0.292mg 4%
Phosphorus 42mg 60mg 3%
Protein 1.68g 2.5g 2%
Carbs 9.57g 16.8g 2%
Vitamin B3 0.47mg 0.2mg 2%
Calories 43kcal 72kcal 1%
Fats 0.56g 0.1g 1%
Vitamin A 6µg 0µg 1%
Selenium 0.7µg 1.2µg 1%
Vitamin B1 0.05mg 0.06mg 1%
Saturated fat 0.247g 0.017g 1%
Protein per 100 calories 3.9g 3.5g N/A
Calories per 10 g protein 256kcal 288kcal N/A
Weight per 100 calories 233g 139g N/A
Net carbs 8.27g 13.6g N/A
Sugar 0.6g 7.87g N/A
Choline 12.8mg 11.3mg 0%
Monounsaturated fat 0.098g 0.014g 0%
Polyunsaturated fat 0.047g 0.039g 0%
Tryptophan 0.048mg 0.028mg 0%
Threonine 0.055mg 0.098mg 0%
Isoleucine 0.076mg 0.106mg 0%
Leucine 0.083mg 0.149mg 0%
Lysine 0.082mg 0.125mg 0%
Methionine 0.025mg 0.027mg 0%
Phenylalanine 0.043mg 0.081mg 0%
Valine 0.072mg 0.11mg 0%
Histidine 0.024mg 0.043mg 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% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +460%
Contains more OtherOther +726.3%
Contains more ProteinProtein +48.8%
Contains more CarbsCarbs +75.5%
~equal in Water ~79.8g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +20.5%
Contains less Sat. FatSaturated fat -93.1%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.