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  6. Nori vs. Russet potato

Nori vs. Russet potato — In-Depth Nutrition Comparison

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Important differences between nori and russet potatoes

  • Nori has more vitamin A, vitamin C, manganese, vitamin B2, folate, copper, and iron; however, russet potatoes have more vitamin B6, fiber, and magnesium.
  • Nori's daily need coverage for vitamin A is 104% more.
  • Nori has 9 times more vitamin B2 than russet potatoes. Nori has 0.446mg of vitamin B2, while russet potatoes have 0.048mg.

The food varieties used in the comparison are Seaweed, laver, raw and Potatoes, Russet, flesh, and skin, baked.

Infographic

Nori vs Russet 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more CalciumCalcium +288.9%
Contains more IronIron +68.2%
Contains more CopperCopper +146.7%
Contains more ZincZinc +200%
Contains more ManganeseManganese +333.3%
Contains more SeleniumSelenium +40%
Contains more MagnesiumMagnesium +1400%
Contains more PotassiumPotassium +54.5%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -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.
Nori
Nori
8
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%
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin CVitamin C +369.9%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +1328.6%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B2Vitamin B2 +829.2%
Contains more Vitamin B5Vitamin B5 +37.1%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +461.5%
Contains more Vitamin B6Vitamin B6 +122.6%
Contains more CholineCholine +44.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.348mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Russet potato DV% diff.
Vitamin C 39mg 8.3mg 34%
Manganese 0.988mg 0.228mg 33%
Vitamin B2 0.446mg 0.048mg 31%
Folate 146µg 26µg 30%
Vitamin A 260µg 1µg 29%
Copper 0.264mg 0.107mg 17%
Vitamin B6 0.159mg 0.354mg 15%
Iron 1.8mg 1.07mg 9%
Fiber 0.3g 2.3g 8%
Magnesium 2mg 30mg 7%
Starch 17.45g 7%
Protein 5.81g 2.63g 6%
Vitamin E 1mg 0.07mg 6%
Zinc 1.05mg 0.35mg 6%
Potassium 356mg 550mg 6%
Calcium 70mg 18mg 5%
Carbs 5.11g 21.44g 5%
Vitamin B5 0.521mg 0.38mg 3%
Calories 35kcal 97kcal 3%
Vitamin B1 0.098mg 0.067mg 3%
Vitamin K 4µg 2µg 2%
Phosphorus 58mg 71mg 2%
Sodium 48mg 14mg 1%
Vitamin B3 1.47mg 1.348mg 1%
Choline 10.4mg 15mg 1%
Fats 0.28g 0.13g 0%
Net carbs 4.81g 19.14g N/A
Sugar 0.49g 1.08g N/A
Selenium 0.7µg 0.5µg 0%
Saturated fat 0.061g 0.032g 0%
Monounsaturated fat 0.025g 0.003g 0%
Polyunsaturated fat 0.11g 0.054g 0%
Tryptophan 0.043mg 0.027mg 0%
Threonine 0.232mg 0.086mg 0%
Isoleucine 0.259mg 0.085mg 0%
Leucine 0.501mg 0.125mg 0%
Lysine 0.222mg 0.137mg 0%
Methionine 0.145mg 0.041mg 0%
Phenylalanine 0.273mg 0.104mg 0%
Valine 0.402mg 0.131mg 0%
Histidine 0.14mg 0.044mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
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
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more ProteinProtein +120.9%
Contains more FatsFats +115.4%
Contains more WaterWater +14.2%
Contains more OtherOther +179.3%
Contains more CarbsCarbs +319.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
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
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains more Mono. FatMonounsaturated fat +733.3%
Contains more Poly. FatPolyunsaturated fat +103.7%
Contains less Sat. FatSaturated fat -47.5%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.