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  6. Seaweed vs. Spirulina

Seaweed vs. Spirulina — In-Depth Nutrition Comparison

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Differences between seaweed and spirulina

  • Seaweed has more vitamin K, folate, magnesium, calcium, zinc, and vitamin B5, while spirulina has more copper, vitamin B2, and vitamin B1.
  • Seaweed's daily need coverage for vitamin K is 53% higher.
  • Spirulina contains 20 times less folate than seaweed. Seaweed contains 180µg of folate, while spirulina contains 9µg.
  • The amount of sodium in spirulina is lower.

The food types used in this comparison are Seaweed, kelp, raw and Seaweed, spirulina, raw.

Infographic

Seaweed vs Spirulina 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more MagnesiumMagnesium +536.8%
Contains more CalciumCalcium +1300%
Contains more ZincZinc +515%
Contains more PhosphorusPhosphorus +281.8%
Contains more PotassiumPotassium +42.7%
Contains more CopperCopper +359.2%
Contains less SodiumSodium -57.9%
~equal in Iron ~2.79mg
~equal in Manganese ~0.186mg
~equal in Selenium ~0.7µg

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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +77.6%
Contains more Vitamin B5Vitamin B5 +97.5%
Contains more Vitamin KVitamin K +2540%
Contains more FolateFolate +1900%
Contains more Vitamin B1Vitamin B1 +344%
Contains more Vitamin B2Vitamin B2 +128%
Contains more Vitamin B3Vitamin B3 +154.5%
Contains more Vitamin B6Vitamin B6 +1600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Spirulina DV% diff.
Vitamin K 66µg 2.5µg 53%
Copper 0.13mg 0.597mg 52%
Folate 180µg 9µg 43%
Magnesium 121mg 19mg 24%
Calcium 168mg 12mg 16%
Vitamin B2 0.15mg 0.342mg 15%
Vitamin B1 0.05mg 0.222mg 14%
Zinc 1.23mg 0.2mg 9%
Protein 1.68g 5.92g 8%
Sodium 233mg 98mg 6%
Vitamin B5 0.642mg 0.325mg 6%
Vitamin B3 0.47mg 1.196mg 5%
Fiber 1.3g 0.4g 4%
Phosphorus 42mg 11mg 4%
Vitamin E 0.87mg 0.49mg 3%
Vitamin C 3mg 0.9mg 2%
Carbs 9.57g 2.42g 2%
Vitamin B6 0.002mg 0.034mg 2%
Calories 43kcal 26kcal 1%
Potassium 89mg 127mg 1%
Iron 2.85mg 2.79mg 1%
Manganese 0.2mg 0.186mg 1%
Choline 12.8mg 6.5mg 1%
Saturated fat 0.247g 0.135g 1%
Protein per 100 calories 3.9g 23g N/A
Calories per 10 g protein 256kcal 44kcal N/A
Weight per 100 calories 233g 385g N/A
Fats 0.56g 0.39g 0%
Net carbs 8.27g 2.02g N/A
Sugar 0.6g 0.3g N/A
Vitamin A 6µg 3µg 0%
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.098g 0.034g 0%
Polyunsaturated fat 0.047g 0.106g 0%
Tryptophan 0.048mg 0.096mg 0%
Threonine 0.055mg 0.306mg 0%
Isoleucine 0.076mg 0.331mg 0%
Leucine 0.083mg 0.509mg 0%
Lysine 0.082mg 0.312mg 0%
Methionine 0.025mg 0.118mg 0%
Phenylalanine 0.043mg 0.286mg 0%
Valine 0.072mg 0.362mg 0%
Histidine 0.024mg 0.112mg 0%
Omega-3 - EPA 0.004g 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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more FatsFats +43.6%
Contains more CarbsCarbs +295.5%
Contains more OtherOther +1001.7%
Contains more ProteinProtein +252.4%
Contains more WaterWater +11.1%

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
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains more Mono. FatMonounsaturated fat +188.2%
Contains less Sat. FatSaturated fat -45.3%
Contains more Poly. FatPolyunsaturated fat +125.5%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.