Comparing Nutrients in 100 calories Kelp Seaweed VS Laver Seaweed

Weight per 100 calories

• Kelp Seaweed: 233g
• Laver Seaweed: 286g

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 100 calories - Kelp Seaweed or Laver Seaweed?

Macros Ratio

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

Macro Nutrients

	Kelp Seaweed	Laver Seaweed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.58% 0.009g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.047g	0.067% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	1.92% 1.4g	1.93% 1.4g	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	7.96% 3.02g	2.26% 0.86g	38g per day for Men 19-50 years
Protein	6.98% 3.9g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	1.55% 14μg	82.5% 743μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.36% 0.005mg	35% 0.45mg	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	105% 419μg	104% 417μg	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	7.75% 6.98mg	124% 111mg	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	13.5% 2.02mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	9.52% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Laver Seaweed	Recommended Dietary Allowance
Calcium	39% 391mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	33.6% 0.3mg	84% 0.75mg	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	83% 6.63mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	1.36% 5.7mg	420mg per day for Men 19-50 years
Manganese	20.2% 0.47mg	123% 2.82mg	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	14% 98mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	9.14% 137mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	5.13% 190g	6.57% 243g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 kcal.
• Both Raw Kelp Seaweed as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
• Both Raw Kelp Seaweed as well as Raw Laver Seaweed have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.