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Mashed potato vs. Nori — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and nori

  • Nori is higher than mashed potato in vitamin A, vitamin C, manganese, folate, vitamin B2, copper, iron, zinc, and vitamin B1.
  • Nori covers your daily vitamin A needs 100% more than mashed potato.
  • Mashed potato contains 6 times more sodium than nori. While mashed potato contains 306mg of sodium, nori contains only 48mg.

Food varieties used in this article are Fast foods, potato, mashed and Seaweed, laver, raw.

Infographic

Mashed potato vs Nori 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Nori
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +650%
Contains more SeleniumSelenium +14.3%
Contains more CalciumCalcium +288.9%
Contains more PotassiumPotassium +24.5%
Contains more IronIron +480.6%
Contains more CopperCopper +654.3%
Contains more ZincZinc +377.3%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +908.2%
~equal in Phosphorus ~58mg

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.
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Nori
9
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +47.5%
Contains more CholineCholine +28.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +504.7%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B1Vitamin B1 +553.3%
Contains more Vitamin B2Vitamin B2 +2873.3%
Contains more Vitamin B3Vitamin B3 +36.1%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more FolateFolate +1522.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more FatsFats +907.1%
Contains more CarbsCarbs +186.7%
Contains more ProteinProtein +252.1%
Contains more OtherOther +199.2%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +2780%
Contains more Poly. FatPolyunsaturated fat +1120%
Contains less Sat. FatSaturated fat -89.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Nori
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Nori DV% diff.
Vitamin C 0mg 39mg 43%
Manganese 0.098mg 0.988mg 39%
Folate 9µg 146µg 34%
Vitamin B2 0.015mg 0.446mg 33%
Copper 0.035mg 0.264mg 25%
Vitamin A 43µg 260µg 24%
Iron 0.31mg 1.8mg 19%
Sodium 306mg 48mg 11%
Vitamin B5 0.521mg 10%
Zinc 0.22mg 1.05mg 8%
Polyunsaturated fat 1.342g 0.11g 8%
Protein 1.65g 5.81g 8%
Vitamin B1 0.015mg 0.098mg 7%
Calcium 18mg 70mg 5%
Starch 12.1g 5%
Fiber 1.3g 0.3g 4%
Fats 2.82g 0.28g 4%
Vitamin E 0.42mg 1mg 4%
Vitamin B6 0.12mg 0.159mg 3%
Vitamin B12 0.07µg 0µg 3%
Calories 89kcal 35kcal 3%
Magnesium 15mg 2mg 3%
Carbs 14.65g 5.11g 3%
Vitamin B3 1.08mg 1.47mg 2%
Potassium 286mg 356mg 2%
Vitamin K 5.9µg 4µg 2%
Saturated fat 0.577g 0.061g 2%
Monounsaturated fat 0.72g 0.025g 2%
Choline 13.4mg 10.4mg 1%
Net carbs 13.35g 4.81g N/A
Sugar 0.5g 0.49g N/A
Phosphorus 59mg 58mg 0%
Selenium 0.8µg 0.7µg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.08g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Mashed potato
45%
Nori
Minerals Daily Need Coverage Score
15%
Mashed potato
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 258mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.516g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 87)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.