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100 Gram Tables >>

Seaweed

 

  agar
(dried)
agar
(raw)
Irish moss
(raw)
kelp
(raw)
laver
(raw)
spirulina
(dried)
spirulina
(raw)
wakame
(raw)
Serving Size 1 tsp (1.67g) 2 tbsp (10g) 2 tbsp (10g) 2 tbsp (10g) 2 tbsp (10g) 1 tsp (2.33g) 2 tbsp (10g) 2 tbsp (10g)
Macronutrients                
Calories (kcal) 5 3 5 4 4 7 3 4
Protein (g) 0.10 0.05 0.15 0.17 0.58 (1%) 1.34 (3%) 0.59 (1%) 0.30 (1%)
Total Fat (g) 0 0 0.02 0.06 0.03 0.18 0.04 0.06
Total Carbohydrates (g) 1.35 0.68 1.23 0.96 0.51 0.56 0.24 0.91
Dietary Fiber (g) 0.1 0.1 0.1 0.1 0 0.1 - 0.1
Sugar (g) 0.05 0.03 0.06 0.06 0.05 0.07 - 0.07
Vitamins                
Vitamin C (mg) 0 0 0.3 (1%) 0.3 (1%) 3.9 (7%) 0.2 0.1 0.3 (1%)
Thiamin (mg) 0 0.001 0.002 0.005 0.010 (1%) 0.056 (4%) 0.022 (1%) 0.006
Riboflavin (mg) 0.004 0.002 0.047 (3%) 0.015 (1%) 0.045 (3%) 0.086 (5%) 0.034 (2%) 0.023 (1%)
Niacin (mg) 0.003 0.006 0.059 0.047 0.147 (1%) 0.299 (1%) 0.120 (1%) 0.160 (1%)
Pantothenic Acid (mg) 0.050 (1%) 0.030 0.018 0.064 (1%) 0.052 (1%) 0.081 (1%) 0.033 0.070 (1%)
Vitamin B6 (mg) 0.005 0.003 0.007 0 0.016 (1%) 0.008 0.003 0
Folate (mcg) 10 (3%) 8 (2%) 18 (5%) 18 (5%) 15 (4%) 2 (1%) 1 20 (5%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0
Vitamin A (IU) 0 0 12 12 520 (10%) 13 6 36 (1%)
Vitamin E (mg) 0.08 0.09 0.09 0.09 0.10 0.12 - 0.10
Vitamin K (mcg) 0.4 (1%) 0.2 0.5 (1%) 6.6 (8%) 0.4 (1%) 0.6 (1%) - 0.5 (1%)
Minerals                
Calcium (mg) 10 (1%) 5 (1%) 7 (1%) 17 (2%) 7 (1%) 3 1 15 (2%)
Iron (mg) 0.36 (2%) 0.19 (1%) 0.89 (5%) 0.28 (2%) 0.18 (1%) 0.66 (4%) 0.28 (2%) 0.22 (1%)
Magnesium (mg) 13 (3%) 7 (2%) 14 (4%) 12 (3%) 0 5 (1%) 2 (1%) 11 (3%)
Phosphorus (mg) 1 0 16 (2%) 4 6 (1%) 3 1 8 (1%)
Potassium (mg) 19 (1%) 23 (1%) 6 9 36 (1%) 32 (1%) 13 5
Sodium (mg) 2 1 7 23 (1%) 5 24 (1%) 10 87 (4%)
Zinc (mg) 0.10 (1%) 0.06 0.20 (1%) 0.12 (1%) 0.10 (1%) 0.05 0.02 0.04
Copper (mg) 0.010 (1%) 0.006 0.015 (1%) 0.013 (1%) 0.026 (1%) 0.142 (7%) 0.060 (3%) 0.028 (1%)
Manganese (mg) 0.072 (4%) 0.037 (2%) 0.037 (2%) 0.020 (1%) 0.099 (5%) 0.044 (2%) 0.019 (1%) 0.140 (7%)
Selenium (mcg) 0.1 0.1 0.1 0.1 0.1 0.2 0.1 0.1
Fatty Acids                
Saturated Fat (g) 0.001 0.001 0.003 0.025 0.006 0.062 0.014 0.013
Monounsaturated Fat (g) 0 0 0.002 0.010 0.003 0.016 0.003 0.006
Polyunsaturated Fat (g) 0.002 0.001 0.006 0.005 0.011 0.049 0.011 0.022

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Unless specified, all seaweeds in this table are raw.

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