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Yam vs Nori - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.024g)
Which food contains less Sugars?
Nori
Nori contains less Sugars (difference - 0.01g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 37)
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 is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Nori
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Yam
58
Nori
Mineral Summary Score
19
Yam
21
Nori

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
3
:
5
Nori
Contains more Potassium +129.2%
Contains more Magnesium +950%
Contains less Sodium -81.3%
Contains more Iron +233.3%
Contains more Calcium +311.8%
Contains more Copper +48.3%
Contains more Zinc +337.5%
Equal in Phosphorus - 58
Contains more Potassium +129.2%
Contains more Magnesium +950%
Contains less Sodium -81.3%
Contains more Iron +233.3%
Contains more Calcium +311.8%
Contains more Copper +48.3%
Contains more Zinc +337.5%
Equal in Phosphorus - 58

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
2
:
7
Nori
Contains more Vitamin B1 +14.3%
Contains more Vitamin B6 +84.3%
Contains more Vitamin C +128.1%
Contains more Vitamin A +3669.6%
Contains more Vitamin E +185.7%
Contains more Vitamin B2 +1293.8%
Contains more Vitamin B3 +166.3%
Contains more Vitamin B5 +65.9%
Contains more Vitamin K +73.9%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B6 +84.3%
Contains more Vitamin C +128.1%
Contains more Vitamin A +3669.6%
Contains more Vitamin E +185.7%
Contains more Vitamin B2 +1293.8%
Contains more Vitamin B3 +166.3%
Contains more Vitamin B5 +65.9%
Contains more Vitamin K +73.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Yam
35%
Nori
Carbohydrates
28%
Yam
5%
Nori
Fats
1%
Yam
1%
Nori

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Nori Opinion
Calories 118 35 Yam
Protein 1.53 5.81 Nori
Fats 0.17 0.28 Nori
Vitamin C 17.1 39 Nori
Carbs 27.88 5.11 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 1.8 Nori
Calcium 17 70 Nori
Potassium 816 356 Yam
Magnesium 21 2 Yam
Sugars 0.5 0.49 Yam
Fiber 4.1 0.3 Yam
Copper 0.178 0.264 Nori
Zinc 0.24 1.05 Nori
Starch
Phosphorus 55 58 Nori
Sodium 9 48 Yam
Vitamin A 138 5202 Nori
Vitamin E 0.35 1 Nori
Vitamin D 0 0
Vitamin B1 0.112 0.098 Yam
Vitamin B2 0.032 0.446 Nori
Vitamin B3 0.552 1.47 Nori
Vitamin B5 0.314 0.521 Nori
Vitamin B6 0.293 0.159 Yam
Vitamin B12 0 0
Vitamin K 2.3 4 Nori
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.061 Yam
Monounsaturated Fat 0.006 0.025 Nori
Polyunsaturated fat 0.076 0.11 Nori
Tryptophan 0.012 0.043 Nori
Threonine 0.054 0.232 Nori
Isoleucine 0.052 0.259 Nori
Leucine 0.096 0.501 Nori
Lysine 0.059 0.222 Nori
Methionine 0.021 0.145 Nori
Phenylalanine 0.071 0.273 Nori
Valine 0.062 0.402 Nori
Histidine 0.034 0.14 Nori
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.