Nori vs. Russet potato — In-Depth Nutrition Comparison
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Important differences between Nori and Russet potato
- Nori has more Vitamin C, Manganese, Vitamin B2, Folate, Vitamin A RAE, Copper, and Iron, however, Russet potato has more Vitamin B6, Fiber, and Magnesium.
- Nori's daily need coverage for Vitamin C is 34% more.
- Nori has 260 times more Vitamin A RAE than Russet potato. Nori has 260µg of Vitamin A RAE, while Russet potato has 1µg.
The food varieties used in the comparison are Seaweed, laver, raw and Potatoes, Russet, flesh and skin, baked.
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.
Contains
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Calcium
+288.9%
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Iron
+68.2%
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Zinc
+200%
Contains
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Copper
+146.7%
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Manganese
+333.3%
Contains
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Selenium
+40%
Contains
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Magnesium
+1400%
Contains
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Phosphorus
+22.4%
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Potassium
+54.5%
Contains
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Sodium
-70.8%
Contains
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Calcium
+288.9%
Contains
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Iron
+68.2%
Contains
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Zinc
+200%
Contains
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Copper
+146.7%
Contains
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Manganese
+333.3%
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Selenium
+40%
Contains
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Magnesium
+1400%
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Phosphorus
+22.4%
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Potassium
+54.5%
Contains
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Sodium
-70.8%
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.
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Contains
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Vitamin A
+51920%
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Vitamin E
+1328.6%
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Vitamin C
+369.9%
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Vitamin B1
+46.3%
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Vitamin B2
+829.2%
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Vitamin B5
+37.1%
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Folate
+461.5%
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Vitamin K
+100%
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Vitamin B6
+122.6%
Equal in Vitamin B3 - 1.348
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Vitamin A
+51920%
Contains
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Vitamin E
+1328.6%
Contains
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Vitamin C
+369.9%
Contains
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Vitamin B1
+46.3%
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Vitamin B2
+829.2%
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Vitamin B5
+37.1%
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Folate
+461.5%
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Vitamin K
+100%
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Vitamin B6
+122.6%
Equal in Vitamin B3 - 1.348
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+120.9%
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Fats
+115.4%
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Water
+14.2%
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Other
+179.3%
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Carbs
+319.6%
Protein:
5.81 g
Fats:
0.28 g
Carbs:
5.11 g
Water:
85.03 g
Other:
3.77 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Contains
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Protein
+120.9%
Contains
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Fats
+115.4%
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Water
+14.2%
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Other
+179.3%
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Carbs
+319.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+733.3%
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Polyunsaturated fat
+103.7%
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Saturated Fat
-47.5%
Saturated Fat:
0.061 g
Monounsaturated Fat:
0.025 g
Polyunsaturated fat:
0.11 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
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Monounsaturated Fat
+733.3%
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Polyunsaturated fat
+103.7%
Contains
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Saturated Fat
-47.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.81g | 19.14g |
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| Protein | 5.81g | 2.63g |
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| Fats | 0.28g | 0.13g |
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| Carbs | 5.11g | 21.44g |
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| Calories | 35kcal | 97kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 0.49g | 1.08g |
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| Fiber | 0.3g | 2.3g |
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| Calcium | 70mg | 18mg |
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| Iron | 1.8mg | 1.07mg |
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| Magnesium | 2mg | 30mg |
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| Phosphorus | 58mg | 71mg |
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| Potassium | 356mg | 550mg |
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| Sodium | 48mg | 14mg |
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| Zinc | 1.05mg | 0.35mg |
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| Copper | 0.264mg | 0.107mg |
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| Manganese | 0.988mg | 0.228mg |
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| Selenium | 0.7µg | 0.5µg |
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| Vitamin A | 5202IU | 10IU |
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| Vitamin A RAE | 260µg | 1µg |
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| Vitamin E | 1mg | 0.07mg |
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| Vitamin C | 39mg | 8.3mg |
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| Vitamin B1 | 0.098mg | 0.067mg |
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| Vitamin B2 | 0.446mg | 0.048mg |
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| Vitamin B3 | 1.47mg | 1.348mg |
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| Vitamin B5 | 0.521mg | 0.38mg |
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| Vitamin B6 | 0.159mg | 0.354mg |
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| Folate | 146µg | 26µg |
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| Vitamin K | 4µg | 2µg |
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| Tryptophan | 0.043mg | 0.027mg |
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| Threonine | 0.232mg | 0.086mg |
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| Isoleucine | 0.259mg | 0.085mg |
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| Leucine | 0.501mg | 0.125mg |
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| Lysine | 0.222mg | 0.137mg |
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| Methionine | 0.145mg | 0.041mg |
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| Phenylalanine | 0.273mg | 0.104mg |
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| Valine | 0.402mg | 0.131mg |
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| Histidine | 0.14mg | 0.044mg |
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| Saturated Fat | 0.061g | 0.032g |
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| Omega-3 - EPA | 0.08g | 0g |
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| Monounsaturated Fat | 0.025g | 0.003g |
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| Polyunsaturated fat | 0.11g | 0.054g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
40%
23%
Comparison summary
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.029g)
Which food is lower in Sugar?
Nori is lower in Sugar (difference - 0.59g)
Which food is lower in glycemic index?
Nori is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)