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Yam vs Seaweed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 0.1g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 224mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.21g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 37)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Seaweed
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Seaweed
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
29
Seaweed
Mineral Summary Score
19
Yam
35
Seaweed

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
4
:
Contains more Potassium +816.9%
Contains more Copper +36.9%
Contains more Phosphorus +31%
Contains less Sodium -96.1%
Contains more Iron +427.8%
Contains more Calcium +888.2%
Contains more Magnesium +476.2%
Contains more Zinc +412.5%
Contains more Potassium +816.9%
Contains more Copper +36.9%
Contains more Phosphorus +31%
Contains less Sodium -96.1%
Contains more Iron +427.8%
Contains more Calcium +888.2%
Contains more Magnesium +476.2%
Contains more Zinc +412.5%

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
5
:
Contains more Vitamin C +470%
Contains more Vitamin A +19%
Contains more Vitamin B1 +124%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B6 +14550%
Contains more Vitamin E +148.6%
Contains more Vitamin B2 +368.8%
Contains more Vitamin B5 +104.5%
Contains more Vitamin K +2769.6%
Contains more Vitamin C +470%
Contains more Vitamin A +19%
Contains more Vitamin B1 +124%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B6 +14550%
Contains more Vitamin E +148.6%
Contains more Vitamin B2 +368.8%
Contains more Vitamin B5 +104.5%
Contains more Vitamin K +2769.6%

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
10%
Seaweed
Carbohydrates
28%
Yam
10%
Seaweed
Fats
1%
Yam
3%
Seaweed

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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 Seaweed Opinion
Calories 118 43 Yam
Protein 1.53 1.68 Seaweed
Fats 0.17 0.56 Seaweed
Vitamin C 17.1 3 Yam
Carbs 27.88 9.57 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 2.85 Seaweed
Calcium 17 168 Seaweed
Potassium 816 89 Yam
Magnesium 21 121 Seaweed
Sugars 0.5 0.6 Seaweed
Fiber 4.1 1.3 Yam
Copper 0.178 0.13 Yam
Zinc 0.24 1.23 Seaweed
Starch
Phosphorus 55 42 Yam
Sodium 9 233 Yam
Vitamin A 138 116 Yam
Vitamin E 0.35 0.87 Seaweed
Vitamin D 0 0
Vitamin B1 0.112 0.05 Yam
Vitamin B2 0.032 0.15 Seaweed
Vitamin B3 0.552 0.47 Yam
Vitamin B5 0.314 0.642 Seaweed
Vitamin B6 0.293 0.002 Yam
Vitamin B12 0 0
Vitamin K 2.3 66 Seaweed
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.247 Yam
Monounsaturated Fat 0.006 0.098 Seaweed
Polyunsaturated fat 0.076 0.047 Yam
Tryptophan 0.012 0.048 Seaweed
Threonine 0.054 0.055 Seaweed
Isoleucine 0.052 0.076 Seaweed
Leucine 0.096 0.083 Yam
Lysine 0.059 0.082 Seaweed
Methionine 0.021 0.025 Seaweed
Phenylalanine 0.071 0.043 Yam
Valine 0.062 0.072 Seaweed
Histidine 0.034 0.024 Yam
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.