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  6. Yam vs. Seaweed

Yam vs. Seaweed — In-Depth Nutrition Comparison

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What are the differences between Yam and Seaweed?

  • Yam is higher in Vitamin B6, Potassium, Fiber, and Vitamin C, yet Seaweed is higher in Vitamin K, Folate, Iron, Magnesium, and Calcium.
  • Seaweed's daily need coverage for Vitamin K is 53% more.
  • Yam has 114 times more Vitamin B6 than Seaweed. While Yam has 0.228mg of Vitamin B6, Seaweed has only 0.002mg.
  • The amount of Sodium in Yam is lower.

We used Yam, cooked, boiled, drained, or baked, without salt and Seaweed, kelp, raw types in this article.

Infographic

Yam vs Seaweed 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.
Yam
Yam
5
:
4
Seaweed
Seaweed
Contains more Phosphorus +16.7%
Contains more Potassium +652.8%
Contains less Sodium -96.6%
Contains more Copper +16.9%
Contains more Manganese +85.5%
Contains more Calcium +1100%
Contains more Iron +448.1%
Contains more Magnesium +572.2%
Contains more Zinc +515%
Equal in Selenium - 0.7
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +16.7%
Contains more Potassium +652.8%
Contains less Sodium -96.6%
Contains more Copper +16.9%
Contains more Manganese +85.5%
Contains more Calcium +1100%
Contains more Iron +448.1%
Contains more Magnesium +572.2%
Contains more Zinc +515%
Equal in Selenium - 0.7

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.
Yam
Yam
5
:
5
Seaweed
Seaweed
Contains more Vitamin C +303.3%
Contains more Vitamin B1 +90%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B6 +11300%
Contains more Vitamin E +155.9%
Contains more Vitamin B2 +435.7%
Contains more Vitamin B5 +106.4%
Contains more Folate +1025%
Contains more Vitamin K +2769.6%
Equal in Vitamin A - 116
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
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%
Contains more Vitamin C +303.3%
Contains more Vitamin B1 +90%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B6 +11300%
Contains more Vitamin E +155.9%
Contains more Vitamin B2 +435.7%
Contains more Vitamin B5 +106.4%
Contains more Folate +1025%
Contains more Vitamin K +2769.6%
Equal in Vitamin A - 116

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Seaweed
Seaweed
Contains more Carbs +187.1%
Contains more Protein +12.8%
Contains more Fats +300%
Contains more Water +16.3%
Contains more Other +769.7%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
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
Contains more Carbs +187.1%
Contains more Protein +12.8%
Contains more Fats +300%
Contains more Water +16.3%
Contains more Other +769.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -88.3%
Contains more Polyunsaturated fat +27.7%
Contains more Monounsaturated Fat +1860%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -88.3%
Contains more Polyunsaturated fat +27.7%
Contains more Monounsaturated Fat +1860%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Seaweed
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Yam Seaweed Opinion
Net carbs 23.58g 8.27g Yam
Protein 1.49g 1.68g Seaweed
Fats 0.14g 0.56g Seaweed
Carbs 27.48g 9.57g Yam
Calories 116kcal 43kcal Yam
Sugar 0.49g 0.6g Yam
Fiber 3.9g 1.3g Yam
Calcium 14mg 168mg Seaweed
Iron 0.52mg 2.85mg Seaweed
Magnesium 18mg 121mg Seaweed
Phosphorus 49mg 42mg Yam
Potassium 670mg 89mg Yam
Sodium 8mg 233mg Yam
Zinc 0.2mg 1.23mg Seaweed
Copper 0.152mg 0.13mg Yam
Manganese 0.371mg 0.2mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 122IU 116IU Yam
Vitamin A RAE 6µg 6µg
Vitamin E 0.34mg 0.87mg Seaweed
Vitamin C 12.1mg 3mg Yam
Vitamin B1 0.095mg 0.05mg Yam
Vitamin B2 0.028mg 0.15mg Seaweed
Vitamin B3 0.552mg 0.47mg Yam
Vitamin B5 0.311mg 0.642mg Seaweed
Vitamin B6 0.228mg 0.002mg Yam
Folate 16µg 180µg Seaweed
Vitamin K 2.3µg 66µg Seaweed
Tryptophan 0.012mg 0.048mg Seaweed
Threonine 0.052mg 0.055mg Seaweed
Isoleucine 0.05mg 0.076mg Seaweed
Leucine 0.094mg 0.083mg Yam
Lysine 0.058mg 0.082mg Seaweed
Methionine 0.02mg 0.025mg Seaweed
Phenylalanine 0.069mg 0.043mg Yam
Valine 0.06mg 0.072mg Seaweed
Histidine 0.033mg 0.024mg Yam
Saturated Fat 0.029g 0.247g Yam
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.005g 0.098g Seaweed
Polyunsaturated fat 0.06g 0.047g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Seaweed
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
15%
Yam
36%
Seaweed
Minerals Daily Need Coverage Score
23%
Yam
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 225mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.218g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 51)
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 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.
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.