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Nori vs Potato - In-Depth Nutrition Comparison

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How are Nori and Potato different?

  • Nori is richer in Manganese, Folate, Vitamin B2, Vitamin A RAE, Vitamin C, Copper, Iron, and Zinc, while Potato is higher in Vitamin B6, and Fiber.
  • Nori covers your daily need of Manganese 34% more than Potato.
  • Nori contains 10000000 times more Vitamin A RAE than Potato. Nori contains 260µg of Vitamin A RAE, while Potato contains 0µg.

Seaweed, laver, raw and Potatoes, flesh and skin, raw types were used in this article.

Infographic

Nori vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
5
:
3
Potato
Contains more Calcium +483.3%
Contains more Iron +122.2%
Contains more Zinc +250%
Contains more Copper +140%
Contains more Magnesium +1050%
Contains more Potassium +19.4%
Contains less Sodium -87.5%
Equal in Phosphorus - 57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +483.3%
Contains more Iron +122.2%
Contains more Zinc +250%
Contains more Copper +140%
Contains more Magnesium +1050%
Contains more Potassium +19.4%
Contains less Sodium -87.5%
Equal in Phosphorus - 57

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
Nori
9
:
1
Potato
Contains more Vitamin A +260000%
Contains more Vitamin E +9900%
Contains more Vitamin C +98%
Contains more Vitamin B1 +21%
Contains more Vitamin B2 +1293.8%
Contains more Vitamin B3 +38.5%
Contains more Vitamin B5 +76.6%
Contains more Folate +873.3%
Contains more Vitamin K +100%
Contains more Vitamin B6 +87.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +260000%
Contains more Vitamin E +9900%
Contains more Vitamin C +98%
Contains more Vitamin B1 +21%
Contains more Vitamin B2 +1293.8%
Contains more Vitamin B3 +38.5%
Contains more Vitamin B5 +76.6%
Contains more Folate +873.3%
Contains more Vitamin K +100%
Contains more Vitamin B6 +87.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nori Potato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nori Potato Opinion
Net carbs 4.81g 15.39g Potato
Protein 5.81g 2.05g Nori
Fats 0.28g 0.09g Nori
Carbs 5.11g 17.49g Potato
Calories 35kcal 77kcal Potato
Starch g 15.29g Potato
Fructose g 0.26g Potato
Sugar 0.49g 0.82g Nori
Fiber 0.3g 2.1g Potato
Calcium 70mg 12mg Nori
Iron 1.8mg 0.81mg Nori
Magnesium 2mg 23mg Potato
Phosphorus 58mg 57mg Nori
Potassium 356mg 425mg Potato
Sodium 48mg 6mg Potato
Zinc 1.05mg 0.3mg Nori
Copper 0.264mg 0.11mg Nori
Vitamin A 5202IU 2IU Nori
Vitamin E 1mg 0.01mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 39mg 19.7mg Nori
Vitamin B1 0.098mg 0.081mg Nori
Vitamin B2 0.446mg 0.032mg Nori
Vitamin B3 1.47mg 1.061mg Nori
Vitamin B5 0.521mg 0.295mg Nori
Vitamin B6 0.159mg 0.298mg Potato
Folate 146µg 15µg Nori
Vitamin B12 0µg 0µg
Vitamin K 4µg 2µg Nori
Tryptophan 0.043mg 0.021mg Nori
Threonine 0.232mg 0.067mg Nori
Isoleucine 0.259mg 0.066mg Nori
Leucine 0.501mg 0.098mg Nori
Lysine 0.222mg 0.107mg Nori
Methionine 0.145mg 0.032mg Nori
Phenylalanine 0.273mg 0.081mg Nori
Valine 0.402mg 0.103mg Nori
Histidine 0.14mg 0.035mg Nori
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.061g 0.025g Potato
Monounsaturated Fat 0.025g 0.002g Nori
Polyunsaturated fat 0.11g 0.042g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
67
Nori
18
Potato
Mineral Summary Score
34
Nori
20
Potato

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 food.
Protein
35%
Nori
12%
Potato
Carbohydrates
5%
Nori
17%
Potato
Fats
1%
Nori
0%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.036g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 86)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.2)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.