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  6. Agar vs. Sweet potato

Agar vs. Sweet potato — In-Depth Nutrition Comparison

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Differences between agar and sweet potatoes

  • Agar has more iron, magnesium, manganese, folate, calcium, copper, zinc, vitamin B5, and vitamin E, while sweet potatoes have more vitamin A.
  • Sweet potatoes' daily need coverage for vitamin A is 384% higher.
  • Sweet potatoes contain 97 times less folate than agar. Agar contains 580µg of folate, while sweet potatoes contain 6µg.

The food types used in this comparison are Seaweed, agar, dried and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Agar vs Sweet 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.
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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more MagnesiumMagnesium +2751.9%
Contains more CalciumCalcium +1544.7%
Contains more PotassiumPotassium +136.8%
Contains more IronIron +3001.4%
Contains more CopperCopper +278.9%
Contains more ZincZinc +1712.5%
Contains more ManganeseManganese +765.2%
Contains more SeleniumSelenium +3600%
Contains less SodiumSodium -64.7%
~equal in Phosphorus ~54mg

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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin EVitamin E +604.2%
Contains more Vitamin B2Vitamin B2 +109.4%
Contains more Vitamin B5Vitamin B5 +241.4%
Contains more Vitamin KVitamin K +960.9%
Contains more FolateFolate +9566.7%
Contains more CholineCholine +383.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +970%
Contains more Vitamin B3Vitamin B3 +636.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.286mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Agar Sweet potato DV% diff.
Iron 21.4mg 0.69mg 259%
Magnesium 770mg 27mg 177%
Manganese 4.3mg 0.497mg 165%
Folate 580µg 6µg 144%
Vitamin A 0µg 961µg 107%
Calcium 625mg 38mg 59%
Zinc 5.8mg 0.32mg 50%
Copper 0.61mg 0.161mg 50%
Vitamin B5 3.018mg 0.884mg 43%
Vitamin E 5mg 0.71mg 29%
Vitamin C 0mg 19.6mg 22%
Carbs 80.88g 20.71g 20%
Potassium 1125mg 475mg 19%
Vitamin K 24.4µg 2.3µg 18%
Fiber 7.7g 3.3g 18%
Selenium 7.4µg 0.2µg 13%
Calories 306kcal 90kcal 11%
Vitamin B2 0.222mg 0.106mg 9%
Choline 63.3mg 13.1mg 9%
Vitamin B3 0.202mg 1.487mg 8%
Vitamin B1 0.01mg 0.107mg 8%
Protein 6.21g 2.01g 8%
Starch 7.05g 3%
Sodium 102mg 36mg 3%
Fructose 0.5g 1%
Vitamin B6 0.303mg 0.286mg 1%
Fats 0.3g 0.15g 0%
Net carbs 73.18g 17.41g N/A
Sugar 2.97g 6.48g N/A
Phosphorus 52mg 54mg 0%
Saturated fat 0.061g 0.052g 0%
Monounsaturated fat 0.027g 0.002g 0%
Polyunsaturated fat 0.102g 0.092g 0%
Tryptophan 0.04mg 0%
Threonine 0.107mg 0%
Isoleucine 0.07mg 0%
Leucine 0.118mg 0%
Lysine 0.084mg 0%
Methionine 0.037mg 0%
Phenylalanine 0.114mg 0%
Valine 0.11mg 0%
Histidine 0.039mg 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
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more ProteinProtein +209%
Contains more FatsFats +100%
Contains more CarbsCarbs +290.5%
Contains more OtherOther +191.1%
Contains more WaterWater +773%

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% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +1250%
Contains less Sat. FatSaturated fat -14.8%
~equal in Polyunsaturated fat ~0.092g

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.