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  6. Nori vs. Sweet potato

Nori vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between nori and sweet potatoes

  • Nori is richer in folate, vitamin B2, vitamin C, manganese, iron, and copper, yet sweet potatoes are richer in vitamin A, fiber, vitamin B6, and vitamin B5.
  • Daily need coverage for vitamin A for sweet potatoes is 280% higher.
  • Nori contains 24 times more folate than sweet potatoes. Nori contains 146µg of folate, while sweet potatoes contain 6µg.

Food types used in this article are Seaweed, laver, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Nori vs Sweet 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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more CalciumCalcium +84.2%
Contains more IronIron +160.9%
Contains more CopperCopper +64%
Contains more ZincZinc +228.1%
Contains more ManganeseManganese +98.8%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +1250%
Contains more PotassiumPotassium +33.4%
Contains less SodiumSodium -25%
~equal in Phosphorus ~54mg

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
5
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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin CVitamin C +99%
Contains more Vitamin EVitamin E +40.8%
Contains more Vitamin B2Vitamin B2 +320.8%
Contains more Vitamin KVitamin K +73.9%
Contains more FolateFolate +2333.3%
Contains more Vitamin AVitamin A +269.6%
Contains more Vitamin B5Vitamin B5 +69.7%
Contains more Vitamin B6Vitamin B6 +79.9%
Contains more CholineCholine +26%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B3 ~1.487mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Sweet potato DV% diff.
Vitamin A 260µg 961µg 78%
Folate 146µg 6µg 35%
Vitamin B2 0.446mg 0.106mg 26%
Vitamin C 39mg 19.6mg 22%
Manganese 0.988mg 0.497mg 21%
Iron 1.8mg 0.69mg 14%
Fiber 0.3g 3.3g 12%
Copper 0.264mg 0.161mg 11%
Vitamin B6 0.159mg 0.286mg 10%
Protein 5.81g 2.01g 8%
Zinc 1.05mg 0.32mg 7%
Vitamin B5 0.521mg 0.884mg 7%
Magnesium 2mg 27mg 6%
Carbs 5.11g 20.71g 5%
Potassium 356mg 475mg 4%
Calories 35kcal 90kcal 3%
Starch 7.05g 3%
Calcium 70mg 38mg 3%
Vitamin E 1mg 0.71mg 2%
Fructose 0.5g 1%
Vitamin K 4µg 2.3µg 1%
Vitamin B1 0.098mg 0.107mg 1%
Selenium 0.7µg 0.2µg 1%
Sodium 48mg 36mg 1%
Phosphorus 58mg 54mg 1%
Fats 0.28g 0.15g 0%
Net carbs 4.81g 17.41g N/A
Sugar 0.49g 6.48g N/A
Vitamin B3 1.47mg 1.487mg 0%
Choline 10.4mg 13.1mg 0%
Saturated fat 0.061g 0.052g 0%
Monounsaturated fat 0.025g 0.002g 0%
Polyunsaturated fat 0.11g 0.092g 0%
Tryptophan 0.043mg 0.04mg 0%
Threonine 0.232mg 0.107mg 0%
Isoleucine 0.259mg 0.07mg 0%
Leucine 0.501mg 0.118mg 0%
Lysine 0.222mg 0.084mg 0%
Methionine 0.145mg 0.037mg 0%
Phenylalanine 0.273mg 0.114mg 0%
Valine 0.402mg 0.11mg 0%
Histidine 0.14mg 0.039mg 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
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more ProteinProtein +189.1%
Contains more FatsFats +86.7%
Contains more WaterWater +12.2%
Contains more OtherOther +179.3%
Contains more CarbsCarbs +305.3%

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% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +1150%
Contains more Poly. FatPolyunsaturated fat +19.6%
Contains less Sat. FatSaturated fat -14.8%

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.