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  6. Agar vs. Russet potato

Agar vs. Russet potato — In-Depth Nutrition Comparison

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How are agar and russet potatoes different?

  • Agar has more iron, manganese, magnesium, folate, calcium, copper, vitamin B5, zinc, vitamin E, and fiber than russet potatoes.
  • Daily need coverage for iron for agar is 254% higher.
  • Agar contains 71 times more vitamin E than russet potatoes. While agar contains 5mg of vitamin E, russet potatoes contain only 0.07mg.

Seaweed, agar, dried and Potatoes, Russet, flesh, and skin, baked are the varieties used in this article.

Infographic

Agar vs Russet potato infographic
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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.
Agar
Agar
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more MagnesiumMagnesium +2466.7%
Contains more CalciumCalcium +3372.2%
Contains more PotassiumPotassium +104.5%
Contains more IronIron +1900%
Contains more CopperCopper +470.1%
Contains more ZincZinc +1557.1%
Contains more ManganeseManganese +1786%
Contains more SeleniumSelenium +1380%
Contains more PhosphorusPhosphorus +36.5%
Contains less SodiumSodium -86.3%

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.
Agar
Agar
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 100% 0% 2.5% 51% 3.8% 181% 70% 0% 61% 435% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin EVitamin E +7042.9%
Contains more Vitamin B2Vitamin B2 +362.5%
Contains more Vitamin B5Vitamin B5 +694.2%
Contains more Vitamin KVitamin K +1120%
Contains more FolateFolate +2130.8%
Contains more CholineCholine +322%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +570%
Contains more Vitamin B3Vitamin B3 +567.3%
Contains more Vitamin B6Vitamin B6 +16.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Agar Russet potato DV% diff.
Iron 21.4mg 1.07mg 254%
Manganese 4.3mg 0.228mg 177%
Magnesium 770mg 30mg 176%
Folate 580µg 26µg 139%
Calcium 625mg 18mg 61%
Copper 0.61mg 0.107mg 56%
Vitamin B5 3.018mg 0.38mg 53%
Zinc 5.8mg 0.35mg 50%
Vitamin E 5mg 0.07mg 33%
Fiber 7.7g 2.3g 22%
Carbs 80.88g 21.44g 20%
Vitamin K 24.4µg 2µg 19%
Potassium 1125mg 550mg 17%
Vitamin B2 0.222mg 0.048mg 13%
Selenium 7.4µg 0.5µg 13%
Calories 306kcal 97kcal 10%
Vitamin C 0mg 8.3mg 9%
Choline 63.3mg 15mg 9%
Starch 17.45g 7%
Vitamin B3 0.202mg 1.348mg 7%
Protein 6.21g 2.63g 7%
Vitamin B1 0.01mg 0.067mg 5%
Sodium 102mg 14mg 4%
Vitamin B6 0.303mg 0.354mg 4%
Phosphorus 52mg 71mg 3%
Fats 0.3g 0.13g 0%
Net carbs 73.18g 19.14g N/A
Sugar 2.97g 1.08g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.061g 0.032g 0%
Monounsaturated fat 0.027g 0.003g 0%
Polyunsaturated fat 0.102g 0.054g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.085mg 0%
Leucine 0.125mg 0%
Lysine 0.137mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.104mg 0%
Valine 0.131mg 0%
Histidine 0.044mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0.087g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
Agar
4
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more ProteinProtein +136.1%
Contains more FatsFats +130.8%
Contains more CarbsCarbs +277.2%
Contains more OtherOther +191.1%
Contains more WaterWater +757.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +88.9%
Contains less Sat. FatSaturated fat -47.5%

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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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/nutrients
  2. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.