First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Seaweed | Romaine lettuce |
| Nutrient | seaweed | romaine lettuce |
| Protein | 4g | 14g |
| Carbohydrate | 52g | 39g |
| Fiber | 4g | 25g |
| Fat | 0g | 4g |
| Monounsat. Fat | 0g | 4g |
| Polyunsat. Fat | 0g | 2g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | seaweed | romaine lettuce |
| Choline | 11% | 28% |
| Vitamin A | 0% | 821% |
| Vitamin C | 0% | 376% |
| Vitamin E | 56% | 13% |
| Vitamin K | 22% | 1507% |
Seaweed have significantly more Vitamins E than romaine lettuce. Romaine lettuce have significantly more Vitamins A, C, K than seaweed. Seaweed are a good source of Vitamin K, Vitamin B6. Seaweed are a great source of Vitamin E, Pantothenic Acid, Potassium, Zinc, Calcium. Seaweed are an excellent source of Magnesium, Iron. Romaine lettuce are a good source of Niacin, Pantothenic Acid, Zinc. Romaine lettuce are a great source of Thiamin, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Phosphorus. Romaine lettuce are an excellent source of Vitamin A, Vitamin K, Vitamin C, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | seaweed | romaine lettuce |
| Vitamin B1 | 4% | 85% |
| Vitamin B2 | 15% | 72% |
| Vitamin B3 | 4% | 31% |
| Vitamin B5 | 47% | 33% |
| Vitamin B6 | 22% | 79% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | seaweed | romaine lettuce |
| Sodium | 5% | 6% |
| Potasium | 50% | 83% |
| Calcium | 83% | 78% |
| Magnesium | 147% | 47% |
| Phosphorus | 7% | 61% |
| Iron | 238% | 190% |
| Manganese | 125% | 79% |
| Selenium | 12% | 10% |
| Copper | 47% | 56% |
| Zinc | 47% | 29% |