Comparing Nutrients in 500 calories Laver Seaweed VS Kelp Seaweed

Weight per 500 calories

• Laver Seaweed: 1429g
• Kelp Seaweed: 1163g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Laver Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	2.72% 0.87g	8.98% 2.87g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.9% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	85.6% 111g	130g per day for Men 19-50 years
Sugars	9.66% 7g	9.62% 6.98g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	39.8% 15g	38g per day for Men 19-50 years
Protein	148% 83g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	413% 3714μg	7.75% 69.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	490% 6.37mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	149% 7.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.27mg	1.8% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	521% 2086μg	523% 2093μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	619% 557mg	38.8% 35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	95% 14.3mg	67.4% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	640% 767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Calcium	100% 1000mg	195% 1953mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	168% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	321% 25.7mg	414% 33mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	335% 1407mg	420mg per day for Men 19-50 years
Manganese	614% 14mg	101% 2.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	118% 829mg	69.8% 488mg	700mg per day for Men 19-50 years
Potassium	150% 5086mg	30.4% 1035mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	45.7% 686mg	181% 2709mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	33% 1215g	25.6% 949g	3700g per day for Men 19-50 years

Laver Seaweed VS Kelp Seaweed Nutrients Per 500 Kcal

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

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

• 500 calories of Laver Seaweed have 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 Kelp Seaweed.
• While 500 kcal of Raw Kelp Seaweed contain 13.4 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Kelp Seaweed provide similar amounts of Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Laver Seaweed as well as Raw Kelp Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Laver Seaweed have 2.5 times more Copper, 6.1 times more Manganese, 1.7 times more Phosphorus, 4.9 times more Potassium, 1.2 times more Selenium and 1.3 times more Water than Kelp Seaweed.
• While 500 kcal of Raw Kelp Seaweed contain 2 times more Calcium, 1.3 times more Iron, 49.2 times more Magnesium and 4 times more Sodium than Raw Laver Seaweed.
• Both Laver Seaweed and Kelp Seaweed contain similar levels of Zinc per 500 calories.
• 500 calories of Laver Seaweed lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Laver Seaweed have 4.2 times more Protein than Kelp Seaweed.
• While 500 kcal of Raw Kelp Seaweed contain 1.5 times more Carbohydrate and 3.5 times more Fiber than Raw Laver Seaweed.
• Both Laver Seaweed and Kelp Seaweed offer comparable quantities of Energy per 500 calories.
• Both Raw Laver Seaweed as well as Raw Kelp Seaweed provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.