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  6. Nori vs. Red potato

Nori vs. Red potato — In-Depth Nutrition Comparison

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The main differences between Nori and Red potato

  • Nori is richer in Manganese, Vitamin B2, Folate, Vitamin C, Vitamin A RAE, Iron, Copper, Vitamin E , and Calcium, yet Red potato is richer in Magnesium.
  • Daily need coverage for Manganese from Nori is 35% higher.
  • Nori contains 260 times more Vitamin A RAE than Red potato. Nori contains 260µg of Vitamin A RAE, while Red potato contains 1µg.

Food types used in this article are Seaweed, laver, raw and Potatoes, red, flesh and skin, baked.

Infographic

Nori vs Red 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
Nori
6
:
4
Red potato
Red potato
Contains more Calcium +677.8%
Contains more Iron +157.1%
Contains more Zinc +162.5%
Contains more Copper +51.7%
Contains more Manganese +471.1%
Contains more Magnesium +1300%
Contains more Phosphorus +24.1%
Contains more Potassium +53.1%
Contains less Sodium -75%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +677.8%
Contains more Iron +157.1%
Contains more Zinc +162.5%
Contains more Copper +51.7%
Contains more Manganese +471.1%
Contains more Magnesium +1300%
Contains more Phosphorus +24.1%
Contains more Potassium +53.1%
Contains less Sodium -75%

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
Nori
8
:
2
Red potato
Red potato
Contains more Vitamin A +51920%
Contains more Vitamin E +1150%
Contains more Vitamin C +209.5%
Contains more Vitamin B1 +36.1%
Contains more Vitamin B2 +792%
Contains more Vitamin B5 +52.8%
Contains more Folate +440.7%
Contains more Vitamin K +42.9%
Contains more Vitamin B6 +33.3%
Equal in Vitamin B3 - 1.595
Nori
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%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +51920%
Contains more Vitamin E +1150%
Contains more Vitamin C +209.5%
Contains more Vitamin B1 +36.1%
Contains more Vitamin B2 +792%
Contains more Vitamin B5 +52.8%
Contains more Folate +440.7%
Contains more Vitamin K +42.9%
Contains more Vitamin B6 +33.3%
Equal in Vitamin B3 - 1.595

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
:
1
Red potato
Red potato
Contains more Protein +152.6%
Contains more Fats +86.7%
Contains more Water +10.9%
Contains more Other +192.2%
Contains more Carbs +283.4%
Equal in Water - 76.67
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Protein +152.6%
Contains more Fats +86.7%
Contains more Water +10.9%
Contains more Other +192.2%
Contains more Carbs +283.4%
Equal in Water - 76.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +1150%
Contains more Polyunsaturated fat +155.8%
Contains less Saturated Fat -57.4%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +1150%
Contains more Polyunsaturated fat +155.8%
Contains less Saturated Fat -57.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Red potato Opinion
Net carbs 4.81g 17.79g Red potato
Protein 5.81g 2.3g Nori
Fats 0.28g 0.15g Nori
Carbs 5.11g 19.59g Red potato
Calories 35kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 0.49g 1.43g Nori
Fiber 0.3g 1.8g Red potato
Calcium 70mg 9mg Nori
Iron 1.8mg 0.7mg Nori
Magnesium 2mg 28mg Red potato
Phosphorus 58mg 72mg Red potato
Potassium 356mg 545mg Red potato
Sodium 48mg 12mg Red potato
Zinc 1.05mg 0.4mg Nori
Copper 0.264mg 0.174mg Nori
Manganese 0.988mg 0.173mg Nori
Selenium 0.7µg Nori
Vitamin A 5202IU 10IU Nori
Vitamin A RAE 260µg 1µg Nori
Vitamin E 1mg 0.08mg Nori
Vitamin C 39mg 12.6mg Nori
Vitamin B1 0.098mg 0.072mg Nori
Vitamin B2 0.446mg 0.05mg Nori
Vitamin B3 1.47mg 1.595mg Red potato
Vitamin B5 0.521mg 0.341mg Nori
Vitamin B6 0.159mg 0.212mg Red potato
Folate 146µg 27µg Nori
Vitamin K 4µg 2.8µg Nori
Tryptophan 0.043mg 0.023mg Nori
Threonine 0.232mg 0.075mg Nori
Isoleucine 0.259mg 0.074mg Nori
Leucine 0.501mg 0.109mg Nori
Lysine 0.222mg 0.12mg Nori
Methionine 0.145mg 0.035mg Nori
Phenylalanine 0.273mg 0.091mg Nori
Valine 0.402mg 0.115mg Nori
Histidine 0.14mg 0.039mg Nori
Saturated Fat 0.061g 0.026g Red potato
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.002g Nori
Polyunsaturated fat 0.11g 0.043g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Red potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Nori
17%
Red potato
Minerals Daily Need Coverage Score
40%
Nori
22%
Red potato

Comparison summary

Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.035g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.94g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 89)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.