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  6. Seaweed vs. Potato

Seaweed vs. Potato — In-Depth Nutrition Comparison

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How are Seaweed and Potato different?

  • Seaweed is higher in Vitamin K, Folate, Magnesium, Iron, Calcium, Zinc, and Vitamin B2, however, Potato is richer in Vitamin B6, and Potassium.
  • Daily need coverage for Vitamin K from Seaweed is 53% higher.
  • Seaweed contains 23 times more Sodium than Potato. While Seaweed contains 233mg of Sodium, Potato contains only 10mg.

Seaweed, kelp, raw and Potatoes, baked, flesh and skin, without salt are the varieties used in this article.

Infographic

Seaweed vs 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.
Seaweed
Seaweed
6
:
4
Potato
Potato
Contains more Calcium +1020%
Contains more Iron +163.9%
Contains more Magnesium +332.1%
Contains more Zinc +241.7%
Contains more Copper +10.2%
Contains more Selenium +75%
Contains more Phosphorus +66.7%
Contains more Potassium +501.1%
Contains less Sodium -95.7%
Equal in Copper - 0.118
Equal in Manganese - 0.219
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +1020%
Contains more Iron +163.9%
Contains more Magnesium +332.1%
Contains more Zinc +241.7%
Contains more Copper +10.2%
Contains more Selenium +75%
Contains more Phosphorus +66.7%
Contains more Potassium +501.1%
Contains less Sodium -95.7%
Equal in Copper - 0.118
Equal in Manganese - 0.219

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.
Seaweed
Seaweed
6
:
4
Potato
Potato
Contains more Vitamin A +1060%
Contains more Vitamin E +2075%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B5 +70.7%
Contains more Folate +542.9%
Contains more Vitamin K +3200%
Contains more Vitamin C +220%
Contains more Vitamin B1 +28%
Contains more Vitamin B3 +200%
Contains more Vitamin B6 +15450%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +1060%
Contains more Vitamin E +2075%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B5 +70.7%
Contains more Folate +542.9%
Contains more Vitamin K +3200%
Contains more Vitamin C +220%
Contains more Vitamin B1 +28%
Contains more Vitamin B3 +200%
Contains more Vitamin B6 +15450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Potato
Potato
Contains more Fats +330.8%
Contains more Other +397%
Contains more Protein +48.8%
Contains more Carbs +121%
Equal in Water - 74.89
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Fats +330.8%
Contains more Other +397%
Contains more Protein +48.8%
Contains more Carbs +121%
Equal in Water - 74.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Potato
Potato
Contains more Monounsaturated Fat +3166.7%
Contains less Saturated Fat -86.2%
Contains more Polyunsaturated fat +21.3%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +3166.7%
Contains less Saturated Fat -86.2%
Contains more Polyunsaturated fat +21.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Potato Opinion
Net carbs 8.27g 18.95g Potato
Protein 1.68g 2.5g Potato
Fats 0.56g 0.13g Seaweed
Carbs 9.57g 21.15g Potato
Calories 43kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 0.6g 1.18g Seaweed
Fiber 1.3g 2.2g Potato
Calcium 168mg 15mg Seaweed
Iron 2.85mg 1.08mg Seaweed
Magnesium 121mg 28mg Seaweed
Phosphorus 42mg 70mg Potato
Potassium 89mg 535mg Potato
Sodium 233mg 10mg Potato
Zinc 1.23mg 0.36mg Seaweed
Copper 0.13mg 0.118mg Seaweed
Manganese 0.2mg 0.219mg Potato
Selenium 0.7µg 0.4µg Seaweed
Vitamin A 116IU 10IU Seaweed
Vitamin A RAE 6µg 1µg Seaweed
Vitamin E 0.87mg 0.04mg Seaweed
Vitamin C 3mg 9.6mg Potato
Vitamin B1 0.05mg 0.064mg Potato
Vitamin B2 0.15mg 0.048mg Seaweed
Vitamin B3 0.47mg 1.41mg Potato
Vitamin B5 0.642mg 0.376mg Seaweed
Vitamin B6 0.002mg 0.311mg Potato
Folate 180µg 28µg Seaweed
Vitamin K 66µg 2µg Seaweed
Tryptophan 0.048mg 0.025mg Seaweed
Threonine 0.055mg 0.081mg Potato
Isoleucine 0.076mg 0.08mg Potato
Leucine 0.083mg 0.119mg Potato
Lysine 0.082mg 0.13mg Potato
Methionine 0.025mg 0.038mg Potato
Phenylalanine 0.043mg 0.099mg Potato
Valine 0.072mg 0.125mg Potato
Histidine 0.024mg 0.042mg Potato
Saturated Fat 0.247g 0.034g Potato
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.003g Seaweed
Polyunsaturated fat 0.047g 0.057g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed 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
36%
Seaweed
17%
Potato
Minerals Daily Need Coverage Score
41%
Seaweed
22%
Potato

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.58g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 86)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.2)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 223mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.213g)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.