Comparing Nutrients in 500 calories Kelp SeaweedVS Laver Seaweed

Weight per 500 calories

Kelp Seaweed

1163g

Laver Seaweed

1429g

Kelp Seaweed has 1.2 times more energy per 100g than Laver Seaweed. It has low energy density when compared to other foods. Raw Laver Seaweed having low energy density.

Which food has more nutrients per 500 calories - Kelp Seaweed or Laver Seaweed?

Macros Ratio

Protein Fat Carbs

Kelp Seaweed

13%

10%

77%

Laver Seaweed

50%

45%

500 kcal ▼

Macro Nutrients

Kelp Seaweedvs Laver Seaweed

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.7%6.5g

Fat

4.12%4g

6.5 gvs4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.98%2.87g

Saturated Fat

2.72%0.87g

2.87 gvs0.87 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.9%0.047g

Omega 3

0.89%0.014g

0.047 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.37%0.23g

Omega 6

0.34%0.057g

0.23 gvs0.057 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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85.6%111g

Carbohydrate

56%73g

111 gvs73 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.62%6.98g

Sugars

9.66%7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.98 gvs7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.8%15g

Fiber

11.3%4.3g

15 gvs4.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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35%19.5g

Protein

148%83g

19.5 gvs83 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Kelp Seaweedvs Laver Seaweed

7.75%69.8μg

Vitamin A

413%3714μg

RAE, retinol activity equivalents

69.8 μgvs3714 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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48.4%0.58mg

Vitamin B1

117%1.4mg

Thiamine

0.58 mgvs1.4 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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134%1.74mg

Vitamin B2

490%6.37mg

Riboflavin

1.74 mgvs6.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34%5.47mg

Vitamin B3

131%21mg

Niacin, nicotinic acid, niacinamide

5.47 mgvs21 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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149%7.47mg

Vitamin B5

149%7.44mg

Pantothenic acid

7.47 mgvs7.44 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.8%0.023mg

Vitamin B6

175%2.27mg

Pyridoxine

0.023 mgvs2.27 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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523%2093μg

Vitamin B9

521%2086μg

Folates and Folic Acid

2093 μgvs2086 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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38.8%35mg

Vitamin C

619%557mg

Ascorbic acid

35 mgvs557 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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67.4%10mg

Vitamin E

95%14.3mg

Tocopherols and Tocotrienols

10 mgvs14.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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640%767μg

Vitamin K

47.6%57μg

Phytomenadione or phylloquinone

767 μgvs57 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Kelp Seaweedvs Laver Seaweed

195%1953mg

Calcium

100%1000mg

1953 mgvs1000 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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168%1.5mg

Copper

419%3.77mg

1.5 mgvs3.77 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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414%33mg

Iron

321%25.7mg

33 mgvs25.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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335%1407mg

Magnesium

6.8%28.6mg

1407 mgvs28.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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101%2.33mg

Manganese

614%14mg

2.33 mgvs14 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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69.8%488mg

Phosphorus

118%829mg

488 mgvs829 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30.4%1035mg

Potassium

150%5086mg

1035 mgvs5086 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.8%8.14μg

Selenium

18%10μg

8.14 μgvs10 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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181%2709mg

Sodium

45.7%686mg

2709 mgvs686 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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130%14.3mg

Zinc

136%15mg

14.3 mgvs15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25.6%949g

Water

33%1215g

949 gvs1215 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Kelp Seaweed vs Laver Seaweed:

Raw Kelp Seaweed has 13.4 times more Vitamin K than Raw Laver Seaweed.
While Raw Laver Seaweed contains 53.2 times more Vitamin A, 2.4 times more Vitamin B1, 3.7 times more Vitamin B2, 3.8 times more Vitamin B3, 97.7 times more Vitamin B6, 16 times more Vitamin C and 1.4 times more Vitamin E than Raw Kelp Seaweed.
Both Raw Kelp Seaweed and Raw Laver Seaweed have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
Both Raw Kelp Seaweed as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Kelp Seaweed vs Laver Seaweed:

Raw Kelp Seaweed has 2 times more Calcium, 1.3 times more Iron, 49.2 times more Magnesium and 4 times more Sodium than Raw Laver Seaweed.
While Raw Laver Seaweed contains 2.5 times more Copper, 6.1 times more Manganese, 1.7 times more Phosphorus, 4.9 times more Potassium and 1.3 times more Water than Raw Kelp Seaweed.
Both Raw Kelp Seaweed and Raw Laver Seaweed have similar amounts of Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Kelp Seaweed has 1.6 times more Fat, 3.3 times more Saturated Fat, 1.5 times more Carbohydrate and 3.5 times more Fiber than Raw Laver Seaweed.
While Raw Laver Seaweed contains 4.2 times more Protein than Raw Kelp Seaweed.
Both Raw Kelp Seaweed and Raw Laver Seaweed have similar amounts of Energy and Sugars per 500 kcal.
Both Raw Kelp Seaweed as well as Raw Laver Seaweed have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

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Compare Foods

Comparing Nutrients in 500 calories Kelp SeaweedVS Laver Seaweed

Weight per 500 calories

Which food has more nutrients per 500 calories - Kelp Seaweed or Laver Seaweed?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: