Comparing Nutrients in 7 ounces Kelp Seaweed VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Kelp Seaweed	Green Soybeans	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	17% 22g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	NA	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	6.8% 2.58g	22% 8.33g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Green Soybeans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	9.92% 0.13mg	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	89.3% 357μg	82% 327μg	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	6.6% 5.95mg	64% 57.5mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	109% 131μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Green Soybeans	Recommended Dietary Allowance
Calcium	33.3% 333mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	28.2% 0.25mg	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	70.7% 5.66mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	47% 1.1mg	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	12% 83.3mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	4.38% 162g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Kelp Seaweed VS Green Soybeans per 7 oz

Compare the macro and micronutrient content in 7 oz of Kelp Seaweed versus 7 oz of Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Kelp Seaweed vs Green Soybeans:

• 7 ounces of Kelp Seaweed have 4.4 times more Vitamin B5 than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 8.7 times more Vitamin B1, 3.5 times more Vitamin B3, 32.5 times more Vitamin B6 and 9.7 times more Vitamin C than Raw Kelp Seaweed.
• Both Kelp Seaweed and Green Soybeans provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Kelp Seaweed as well as Raw Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Kelp Seaweed vs Green Soybeans:

• 7 ounces of Kelp Seaweed have 1.9 times more Magnesium, 15.5 times more Sodium, 1.2 times more Zinc and 1.2 times more Water than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 2.7 times more Manganese, 4.6 times more Phosphorus, 7 times more Potassium and 2.1 times more Selenium than Raw Kelp Seaweed.
• Both Kelp Seaweed and Green Soybeans contain similar levels of Calcium, Copper and Iron per seven ounces.
• 7 ounces of Kelp Seaweed lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Soybeans contain 3.4 times more Energy, 12.1 times more Fat, 3.2 times more Saturated Fat, 94 times more Omega 3, 141.2 times more Omega 6, 3.2 times more Fiber and 7.7 times more Protein than Raw Kelp Seaweed.
• Both Kelp Seaweed and Green Soybeans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Kelp Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Kelp Seaweed VS Green Soybeans

What are the health benefits of Kelp Seaweed compared to Green Soybeans?

Kelp seaweed is a good source of iodine, which is important for thyroid function and metabolism. It also contains vitamins and minerals such as vitamin K, calcium, and iron. Green soybeans, on the other hand, are high in protein, fiber, and antioxidants. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Kelp Seaweed or Green Soybeans?

Both kelp seaweed and green soybeans can be beneficial for weight loss due to their low calorie and high nutrient content. However, green soybeans (edamame) are higher in protein and fiber, which can help you feel full and satisfied for longer periods of time. Including a variety of nutrient-dense foods like green soybeans in your diet, along with regular physical activity, can support weight loss efforts in a healthy way.

Should I eat more Kelp Seaweed or more Green Soybeans to gain more muscles while training consistently?

Both kelp seaweed and green soybeans are great plant-based sources of protein, which is essential for muscle growth. However, green soybeans (edamame) are higher in protein content compared to kelp seaweed. Therefore, if your goal is to gain more muscle while training consistently, incorporating more green soybeans into your diet may be more beneficial. Additionally, green soybeans also provide other important nutrients like fiber, vitamins, and minerals that support overall health and fitness.

What is the environmental impact of producing Kelp Seaweed compared to Green Soybeans?

Kelp seaweed has a lower environmental impact compared to green soybeans. Kelp requires no freshwater, fertilizer, or pesticides to grow, making it a more sustainable option. Additionally, kelp can help improve water quality by absorbing excess nutrients and carbon dioxide from the ocean. Soybean production, on the other hand, often involves deforestation, water usage, and pesticide use, contributing to environmental degradation.