Seaweed vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seaweed, spirulina, dried is higher in more vitamins & minerals
Calories (kcal)
Seaweed 290
Seeds 333
Protein (g)
Seaweed 57.5
Seeds 50.1
Carbs (g)
Seaweed 23.9
Seeds 35.5
Fat (g)
Seaweed 7.72
Seeds 1.75
Fiber (g)
Seaweed 3.60
Seeds —
Quick answers
Which has more protein?
Seaweed, spirulina, dried — 57.5g vs 50.1g per 100g.
Which has fewer calories?
Seaweed, spirulina, dried — 290 vs 333 kcal per 100g.
Which is more nutrient-dense?
Seaweed, spirulina, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seaweed | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 290 kcal | 333 kcal | -13% |
| Macronutrients | |||
| Water | 4.68 g | 7.10 g | -34% |
| Protein | 57.5 g | 50.1 g | +15% |
| Total lipid (fat) | 7.72 g | 1.75 g | +341% |
| Carbohydrate, by difference | 23.9 g | 35.5 g | -33% |
| Fiber, total dietary | 3.60 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.65 g | 0.201 g | +1218% |
| Fatty acids, total monounsaturated | 0.675 g | 0.543 g | +24% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 10.1 mg | 0 mg | |
| Thiamin (Vitamin B1) | 2.38 mg | 2.52 mg | -5% |
| Riboflavin (Vitamin B2) | 3.67 mg | 0.269 mg | +1264% |
| Niacin (Vitamin B3) | 12.8 mg | 12.5 mg | +2% |
| Pantothenic acid (Vitamin B5) | 3.48 mg | 2.74 mg | +27% |
| Vitamin B-6 — Pyridoxine | 0.364 mg | 0.142 mg | +156% |
| Biotin (Vitamin B7) | 94.0 ug | 29.0 ug | +224% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 66.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 29.0 ug | 3.00 ug | +867% |
| Carotene, beta | 342 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 5.00 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 120 mg | 149 mg | -19% |
| Iron, Fe | 28.5 mg | 14.2 mg | +100% |
| Magnesium, Mg | 195 mg | 338 mg | -42% |
| Phosphorus, P | 118 mg | 757 mg | -84% |
| Potassium, K | 1363 mg | 397 mg | +243% |
| Sodium, Na | 1048 mg | 39.0 mg | +2587% |
| Zinc, Zn | 2.00 mg | 10.0 mg | -80% |
| Copper, Cu | 6.10 mg | 1.42 mg | +328% |
| Manganese, Mn | 1.90 mg | 1.40 mg | +36% |
| Selenium, Se | 7.20 ug | — | |
| Other Nutrients | |||
| Energy | 1213 kj | 1393 kj | -13% |
| Ash | 6.23 g | 5.50 g | +13% |
| Total Sugars | 3.10 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 94.0 ug | 29.0 ug | +224% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 94.0 ug | 29.0 ug | +224% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 570 IU | 64.0 IU | +791% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 25.5 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.075 g | 0.004 g | +1775% |
| SFA 16:0 (Palmitic acid) | 2.50 g | 0.128 g | +1850% |
| SFA 18:0 (Stearic acid) | 0.077 g | 0.060 g | +28% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.328 g | 0.004 g | +8100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.347 g | 0.536 g | -35% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.002 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.08 g | 0.630 g | +230% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.25 g | 0.618 g | +103% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.823 g | 0.011 g | +7382% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.929 g | 1.10 g | -15% |
| Threonine (EAA) | 2.97 g | 2.08 g | +43% |
| Isoleucine (EAA, BCAA) | 3.21 g | 2.16 g | +49% |
| Leucine (EAA, BCAA) | 4.95 g | 3.84 g | +29% |
| Lysine (EAA) | 3.03 g | 1.61 g | +88% |
| Methionine (EAA) | 1.15 g | 1.66 g | -31% |
| Cystine (conditionally essential) | 0.662 g | 1.01 g | -35% |
| Phenylalanine (EAA) | 2.78 g | 2.66 g | +4% |
| Tyrosine (conditionally essential) | 2.58 g | 2.10 g | +23% |
| Valine (EAA, BCAA) | 3.51 g | 2.80 g | +25% |
| Arginine (conditionally essential) | 4.15 g | 7.44 g | -44% |
| Histidine (EAA) | 1.09 g | 1.48 g | -26% |
| Alanine | 4.51 g | 2.62 g | +72% |
| Aspartic acid | 5.79 g | 4.65 g | +24% |
| Glutamic acid | 8.39 g | 11.2 g | -25% |
| Glycine (conditionally essential) | 3.10 g | 3.43 g | -10% |
| Proline (conditionally essential) | 2.38 g | 2.29 g | +4% |
| Serine | 3.00 g | 2.73 g | +10% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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