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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.

Infographic

Seaweed vs Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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.
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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.49mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Spinach 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%
Fiber 1.3g 2.4g 4%
Zinc 1.23mg 0.76mg 4%
Vitamin B1 0.05mg 0.095mg 4%
Protein 1.68g 2.97g 3%
Calcium 168mg 136mg 3%
Carbs 9.57g 3.75g 2%
Phosphorus 42mg 56mg 2%
Calories 43kcal 23kcal 1%
Selenium 0.7µg 1.5µg 1%
Choline 12.8mg 19.7mg 1%
Saturated fat 0.247g 0.043g 1%
Protein per 100 calories 3.9g 13g N/A
Calories per 10 g protein 256kcal 77kcal N/A
Weight per 100 calories 233g 435g N/A
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
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% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +1533.3%
Contains less Sat. FatSaturated fat -82.6%
Contains more Poly. FatPolyunsaturated fat +131.9%

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.