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  6. Seaweed vs. Tomato

Seaweed vs. Tomato — In-Depth Nutrition Comparison

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The main differences between seaweed and tomatoes

  • Seaweed is richer in vitamin K, folate, iron, magnesium, calcium, vitamin B5, and vitamin B2, yet tomatoes are richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin K for seaweed is 48% higher.
  • Seaweed contains 47 times more sodium than tomatoes. Seaweed contains 233mg of sodium, while tomatoes contain 5mg.

Food types used in this article are Seaweed, kelp, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Seaweed vs Tomato 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%
Tomato
Tomato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +1580%
Contains more IronIron +955.6%
Contains more CopperCopper +120.3%
Contains more ZincZinc +623.5%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +75.4%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +166.3%
Contains less SodiumSodium -97.9%

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%
Tomato
Tomato
4
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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
Contains more Vitamin EVitamin E +61.1%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B2Vitamin B2 +689.5%
Contains more Vitamin B5Vitamin B5 +621.3%
Contains more Vitamin KVitamin K +735.4%
Contains more FolateFolate +1100%
Contains more Vitamin CVitamin C +356.7%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B3Vitamin B3 +26.4%
Contains more Vitamin B6Vitamin B6 +3900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Tomato DV% diff.
Vitamin K 66µg 7.9µg 48%
Folate 180µg 15µg 41%
Iron 2.85mg 0.27mg 32%
Magnesium 121mg 11mg 26%
Calcium 168mg 10mg 16%
Vitamin C 3mg 13.7mg 12%
Vitamin B5 0.642mg 0.089mg 11%
Zinc 1.23mg 0.17mg 10%
Sodium 233mg 5mg 10%
Vitamin B2 0.15mg 0.019mg 10%
Copper 0.13mg 0.059mg 8%
Vitamin B6 0.002mg 0.08mg 6%
Potassium 89mg 237mg 4%
Vitamin A 6µg 42µg 4%
Manganese 0.2mg 0.114mg 4%
Phosphorus 42mg 24mg 3%
Protein 1.68g 0.88g 2%
Carbs 9.57g 3.89g 2%
Vitamin E 0.87mg 0.54mg 2%
Fructose 1.37g 2%
Calories 43kcal 18kcal 1%
Fats 0.56g 0.2g 1%
Selenium 0.7µg 0µg 1%
Vitamin B1 0.05mg 0.037mg 1%
Vitamin B3 0.47mg 0.594mg 1%
Choline 12.8mg 6.7mg 1%
Saturated fat 0.247g 0.028g 1%
Protein per 100 calories 3.9g 4.9g N/A
Calories per 10 g protein 256kcal 205kcal N/A
Weight per 100 calories 233g 556g N/A
Net carbs 8.27g 2.69g N/A
Sugar 0.6g 2.63g N/A
Fiber 1.3g 1.2g 0%
Monounsaturated fat 0.098g 0.031g 0%
Polyunsaturated fat 0.047g 0.083g 0%
Tryptophan 0.048mg 0.006mg 0%
Threonine 0.055mg 0.027mg 0%
Isoleucine 0.076mg 0.018mg 0%
Leucine 0.083mg 0.025mg 0%
Lysine 0.082mg 0.027mg 0%
Methionine 0.025mg 0.006mg 0%
Phenylalanine 0.043mg 0.027mg 0%
Valine 0.072mg 0.018mg 0%
Histidine 0.024mg 0.014mg 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
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +90.9%
Contains more FatsFats +180%
Contains more CarbsCarbs +146%
Contains more OtherOther +1196.1%
Contains more WaterWater +15.9%

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
Tomato
Tomato
2
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +216.1%
Contains less Sat. FatSaturated fat -88.7%
Contains more Poly. FatPolyunsaturated fat +76.6%

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.