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  6. Nori vs. Sweet potato

Nori vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between Nori and Sweet potato

  • Nori is richer in Folate, Vitamin B2, Vitamin C, Manganese, Iron, and Copper, yet Sweet potato is richer in Vitamin A RAE, Fiber, Vitamin B6, and Vitamin B5.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 78% higher.
  • Nori contains 24 times more Folate than Sweet potato. Nori contains 146µg of Folate, while Sweet potato contains 6µg.

Food types used in this article are Seaweed, laver, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Nori vs Sweet potato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nori
Nori
7
:
3
Sweet potato
Sweet potato
Contains more Calcium +84.2%
Contains more Iron +160.9%
Contains more Zinc +228.1%
Contains more Copper +64%
Contains more Manganese +98.8%
Contains more Selenium +250%
Contains more Magnesium +1250%
Contains more Potassium +33.4%
Contains less Sodium -25%
Equal in Phosphorus - 54
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +84.2%
Contains more Iron +160.9%
Contains more Zinc +228.1%
Contains more Copper +64%
Contains more Manganese +98.8%
Contains more Selenium +250%
Contains more Magnesium +1250%
Contains more Potassium +33.4%
Contains less Sodium -25%
Equal in Phosphorus - 54

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nori
Nori
5
:
5
Sweet potato
Sweet potato
Contains more Vitamin E +40.8%
Contains more Vitamin C +99%
Contains more Vitamin B2 +320.8%
Contains more Folate +2333.3%
Contains more Vitamin K +73.9%
Contains more Vitamin A +269.4%
Contains more Vitamin B5 +69.7%
Contains more Vitamin B6 +79.9%
Equal in Vitamin B1 - 0.107
Equal in Vitamin B3 - 1.487
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin E +40.8%
Contains more Vitamin C +99%
Contains more Vitamin B2 +320.8%
Contains more Folate +2333.3%
Contains more Vitamin K +73.9%
Contains more Vitamin A +269.4%
Contains more Vitamin B5 +69.7%
Contains more Vitamin B6 +79.9%
Equal in Vitamin B1 - 0.107
Equal in Vitamin B3 - 1.487

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
:
1
Sweet potato
Sweet potato
Contains more Protein +189.1%
Contains more Fats +86.7%
Contains more Water +12.2%
Contains more Other +179.3%
Contains more Carbs +305.3%
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Protein +189.1%
Contains more Fats +86.7%
Contains more Water +12.2%
Contains more Other +179.3%
Contains more Carbs +305.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +1150%
Contains more Polyunsaturated fat +19.6%
Contains less Saturated Fat -14.8%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +1150%
Contains more Polyunsaturated fat +19.6%
Contains less Saturated Fat -14.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nori Sweet potato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nori Sweet potato Opinion
Net carbs 4.81g 17.41g Sweet potato
Protein 5.81g 2.01g Nori
Fats 0.28g 0.15g Nori
Carbs 5.11g 20.71g Sweet potato
Calories 35kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 0.49g 6.48g Nori
Fiber 0.3g 3.3g Sweet potato
Calcium 70mg 38mg Nori
Iron 1.8mg 0.69mg Nori
Magnesium 2mg 27mg Sweet potato
Phosphorus 58mg 54mg Nori
Potassium 356mg 475mg Sweet potato
Sodium 48mg 36mg Sweet potato
Zinc 1.05mg 0.32mg Nori
Copper 0.264mg 0.161mg Nori
Manganese 0.988mg 0.497mg Nori
Selenium 0.7µg 0.2µg Nori
Vitamin A 5202IU 19218IU Sweet potato
Vitamin A RAE 260µg 961µg Sweet potato
Vitamin E 1mg 0.71mg Nori
Vitamin C 39mg 19.6mg Nori
Vitamin B1 0.098mg 0.107mg Sweet potato
Vitamin B2 0.446mg 0.106mg Nori
Vitamin B3 1.47mg 1.487mg Sweet potato
Vitamin B5 0.521mg 0.884mg Sweet potato
Vitamin B6 0.159mg 0.286mg Sweet potato
Folate 146µg 6µg Nori
Vitamin K 4µg 2.3µg Nori
Tryptophan 0.043mg 0.04mg Nori
Threonine 0.232mg 0.107mg Nori
Isoleucine 0.259mg 0.07mg Nori
Leucine 0.501mg 0.118mg Nori
Lysine 0.222mg 0.084mg Nori
Methionine 0.145mg 0.037mg Nori
Phenylalanine 0.273mg 0.114mg Nori
Valine 0.402mg 0.11mg Nori
Histidine 0.14mg 0.039mg Nori
Saturated Fat 0.061g 0.052g Sweet potato
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.002g Nori
Polyunsaturated fat 0.11g 0.092g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Nori
120%
Sweet potato
Minerals Daily Need Coverage Score
40%
Nori
25%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.009g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 5.99g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 70)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.2)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.