Seaweed vs. Spinach — In-Depth Nutrition Comparison
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Summary of differences between seaweed and spinach
- Seaweed has more vitamin B5, folate, and magnesium; however, spinach is higher in vitamin K, vitamin A, manganese, vitamin B6, potassium, iron, and vitamin E.
- Spinach covers your daily need for vitamin K, 356% more than seaweed.
- Seaweed has 4 times more vitamin B5 than spinach. While seaweed has 0.642mg of vitamin B5, spinach has only 0.145mg.
These are the specific foods used in this comparison Seaweed, kelp, raw and Spinach, cooked, boiled, drained, without salt.
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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.
| Contains more MagnesiumMagnesium | +39.1% |
| Contains more CalciumCalcium | +23.5% |
| Contains more ZincZinc | +61.8% |
| Contains more PotassiumPotassium | +423.6% |
| Contains more IronIron | +25.3% |
| Contains more CopperCopper | +33.8% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains less SodiumSodium | -70% |
| Contains more ManganeseManganese | +367.5% |
| Contains more SeleniumSelenium | +114.3% |
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.
| Contains more Vitamin B5Vitamin B5 | +342.8% |
| Contains more FolateFolate | +23.3% |
| Contains more Vitamin CVitamin C | +226.7% |
| Contains more Vitamin AVitamin A | +8633.3% |
| Contains more Vitamin EVitamin E | +139.1% |
| Contains more Vitamin B1Vitamin B1 | +90% |
| Contains more Vitamin B2Vitamin B2 | +57.3% |
| Contains more Vitamin B6Vitamin B6 | +12000% |
| Contains more Vitamin KVitamin K | +647.9% |
| Contains more CholineCholine | +53.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 493.6µg | 356% |
| Vitamin A | 6µg | 524µg | 58% |
| Manganese | 0.2mg | 0.935mg | 32% |
| Vitamin B6 | 0.002mg | 0.242mg | 18% |
| Potassium | 89mg | 466mg | 11% |
| Vitamin B5 | 0.642mg | 0.145mg | 10% |
| Iron | 2.85mg | 3.57mg | 9% |
| Folate | 180µg | 146µg | 9% |
| Vitamin C | 3mg | 9.8mg | 8% |
| Magnesium | 121mg | 87mg | 8% |
| Vitamin E | 0.87mg | 2.08mg | 8% |
| Sodium | 233mg | 70mg | 7% |
| Vitamin B2 | 0.15mg | 0.236mg | 7% |
| Copper | 0.13mg | 0.174mg | 5% |
| Vitamin B1 | 0.05mg | 0.095mg | 4% |
| Zinc | 1.23mg | 0.76mg | 4% |
| Fiber | 1.3g | 2.4g | 4% |
| Calcium | 168mg | 136mg | 3% |
| Protein | 1.68g | 2.97g | 3% |
| Phosphorus | 42mg | 56mg | 2% |
| Carbs | 9.57g | 3.75g | 2% |
| Choline | 12.8mg | 19.7mg | 1% |
| Saturated fat | 0.247g | 0.043g | 1% |
| Calories | 43kcal | 23kcal | 1% |
| Selenium | 0.7µg | 1.5µg | 1% |
| Fats | 0.56g | 0.26g | 0% |
| Net carbs | 8.27g | 1.35g | N/A |
| Sugar | 0.6g | 0.43g | N/A |
| Vitamin B3 | 0.47mg | 0.49mg | 0% |
| Monounsaturated fat | 0.098g | 0.006g | 0% |
| Polyunsaturated fat | 0.047g | 0.109g | 0% |
| Tryptophan | 0.048mg | 0.04mg | 0% |
| Threonine | 0.055mg | 0.127mg | 0% |
| Isoleucine | 0.076mg | 0.152mg | 0% |
| Leucine | 0.083mg | 0.231mg | 0% |
| Lysine | 0.082mg | 0.182mg | 0% |
| Methionine | 0.025mg | 0.055mg | 0% |
| Phenylalanine | 0.043mg | 0.134mg | 0% |
| Valine | 0.072mg | 0.168mg | 0% |
| Histidine | 0.024mg | 0.066mg | 0% |
| Omega-3 - EPA | 0.004g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +115.4% |
| Contains more CarbsCarbs | +155.2% |
| Contains more OtherOther | +265.2% |
| Contains more ProteinProtein | +76.8% |
| Contains more WaterWater | +11.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1533.3% |
| Contains less Sat. FatSaturated fat | -82.6% |
| Contains more Poly. FatPolyunsaturated fat | +131.9% |
