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Nori vs. Potato — In-Depth Nutrition Comparison

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How are nori and potatoes different?

  • Nori is richer in vitamin A, manganese, folate, vitamin B2, vitamin C, copper, iron, and zinc, while potatoes are higher in vitamin B6 and fiber.
  • Nori covers your daily need for vitamin A, 104% more than potatoes.
  • Nori contains 14 times more vitamin B2 than potatoes. Nori contains 0.446mg of vitamin B2, while potatoes contain 0.032mg.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nori
6
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%
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +483.3%
Contains more IronIron +122.2%
Contains more CopperCopper +140%
Contains more ZincZinc +250%
Contains more ManganeseManganese +394%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +1050%
Contains more PotassiumPotassium +19.4%
Contains less SodiumSodium -87.5%
~equal in Phosphorus ~57mg

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.
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%
Potato
2
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin CVitamin C +98%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +21%
Contains more Vitamin B2Vitamin B2 +1293.8%
Contains more Vitamin B3Vitamin B3 +38.5%
Contains more Vitamin B5Vitamin B5 +76.6%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +873.3%
Contains more Vitamin B6Vitamin B6 +87.4%
Contains more CholineCholine +16.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
4
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +183.4%
Contains more FatsFats +211.1%
Contains more OtherOther +236.6%
Contains more CarbsCarbs +242.3%
~equal in Water ~79.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +1150%
Contains more Poly. FatPolyunsaturated fat +161.9%
Contains less Sat. FatSaturated fat -59%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Manganese 0.988mg 0.2mg 34%
Folate 146µg 15µg 33%
Vitamin B2 0.446mg 0.032mg 32%
Vitamin A 260µg 0µg 29%
Vitamin C 39mg 19.7mg 21%
Copper 0.264mg 0.11mg 17%
Iron 1.8mg 0.81mg 12%
Vitamin B6 0.159mg 0.298mg 11%
Protein 5.81g 2.05g 8%
Vitamin E 1mg 0.01mg 7%
Zinc 1.05mg 0.3mg 7%
Fiber 0.3g 2.1g 7%
Calcium 70mg 12mg 6%
Starch 15.29g 6%
Vitamin B5 0.521mg 0.295mg 5%
Magnesium 2mg 23mg 5%
Carbs 5.11g 17.49g 4%
Vitamin B3 1.47mg 1.061mg 3%
Potassium 356mg 425mg 2%
Sodium 48mg 6mg 2%
Vitamin K 4µg 2µg 2%
Calories 35kcal 77kcal 2%
Vitamin B1 0.098mg 0.081mg 1%
Selenium 0.7µg 0.4µg 1%
Fats 0.28g 0.09g 0%
Net carbs 4.81g 15.39g N/A
Sugar 0.49g 0.82g N/A
Phosphorus 58mg 57mg 0%
Choline 10.4mg 12.1mg 0%
Saturated fat 0.061g 0.025g 0%
Monounsaturated fat 0.025g 0.002g 0%
Polyunsaturated fat 0.11g 0.042g 0%
Tryptophan 0.043mg 0.021mg 0%
Threonine 0.232mg 0.067mg 0%
Isoleucine 0.259mg 0.066mg 0%
Leucine 0.501mg 0.098mg 0%
Lysine 0.222mg 0.107mg 0%
Methionine 0.145mg 0.032mg 0%
Phenylalanine 0.273mg 0.081mg 0%
Valine 0.402mg 0.103mg 0%
Histidine 0.14mg 0.035mg 0%
Fructose 0.26g 0%
Omega-3 - EPA 0.08g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
45%
Nori
17%
Potato
Minerals Daily Need Coverage Score
40%
Nori
19%
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

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. 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.