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Nori vs Sweet potato - In-Depth Nutrition Comparison

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Summary of differences between Nori and Sweet potato

  • Nori has more Vitamin C, Folate, Manganese, Vitamin B2, Iron, Copper, Zinc, and Vitamin B3, however Sweet potato is higher in Vitamin A RAE, and Fiber.
  • Sweet potato covers your daily need of Vitamin A RAE 50% more than Nori.
  • Nori has 16 times more Vitamin C than Sweet potato. While Nori has 39mg of Vitamin C, Sweet potato has only 2.4mg.

These are the specific foods used in this comparison Seaweed, laver, raw and Sweet potato, raw, unprepared.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +133.3%
Contains more Iron +195.1%
Contains more Phosphorus +23.4%
Contains less Sodium -12.7%
Contains more Zinc +250%
Contains more Copper +74.8%
Contains more Magnesium +1150%
Equal in Potassium - 337
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Calcium +133.3%
Contains more Iron +195.1%
Contains more Phosphorus +23.4%
Contains less Sodium -12.7%
Contains more Zinc +250%
Contains more Copper +74.8%
Contains more Magnesium +1150%
Equal in Potassium - 337

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
7
:
Contains more Vitamin E +284.6%
Contains more Vitamin C +1525%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B2 +631.1%
Contains more Vitamin B3 +163.9%
Contains more Folate +1227.3%
Contains more Vitamin K +122.2%
Contains more Vitamin A +172.7%
Contains more Vitamin B5 +53.6%
Contains more Vitamin B6 +31.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +284.6%
Contains more Vitamin C +1525%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B2 +631.1%
Contains more Vitamin B3 +163.9%
Contains more Folate +1227.3%
Contains more Vitamin K +122.2%
Contains more Vitamin A +172.7%
Contains more Vitamin B5 +53.6%
Contains more Vitamin B6 +31.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nori Sweet potato
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Sweet potato Opinion
Net carbs 4.81g 17.12g Sweet potato
Protein 5.81g 1.57g Nori
Fats 0.28g 0.05g Nori
Carbs 5.11g 20.12g Sweet potato
Calories 35kcal 86kcal Sweet potato
Starch g 12.65g Sweet potato
Fructose g 0.7g Sweet potato
Sugar 0.49g 4.18g Nori
Fiber 0.3g 3g Sweet potato
Calcium 70mg 30mg Nori
Iron 1.8mg 0.61mg Nori
Magnesium 2mg 25mg Sweet potato
Phosphorus 58mg 47mg Nori
Potassium 356mg 337mg Nori
Sodium 48mg 55mg Nori
Zinc 1.05mg 0.3mg Nori
Copper 0.264mg 0.151mg Nori
Vitamin A 5202IU 14187IU Sweet potato
Vitamin E 1mg 0.26mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 39mg 2.4mg Nori
Vitamin B1 0.098mg 0.078mg Nori
Vitamin B2 0.446mg 0.061mg Nori
Vitamin B3 1.47mg 0.557mg Nori
Vitamin B5 0.521mg 0.8mg Sweet potato
Vitamin B6 0.159mg 0.209mg Sweet potato
Folate 146µg 11µg Nori
Vitamin B12 0µg 0µg
Vitamin K 4µg 1.8µg Nori
Tryptophan 0.043mg 0.031mg Nori
Threonine 0.232mg 0.083mg Nori
Isoleucine 0.259mg 0.055mg Nori
Leucine 0.501mg 0.092mg Nori
Lysine 0.222mg 0.066mg Nori
Methionine 0.145mg 0.029mg Nori
Phenylalanine 0.273mg 0.089mg Nori
Valine 0.402mg 0.086mg Nori
Histidine 0.14mg 0.031mg Nori
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.061g 0.018g Sweet potato
Monounsaturated Fat 0.025g 0.001g Nori
Polyunsaturated fat 0.11g 0.014g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
67
Nori
85
Sweet potato
Mineral Summary Score
34
Nori
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
35%
Nori
9%
Sweet potato
Carbohydrates
5%
Nori
20%
Sweet potato
Fats
1%
Nori
0%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.043g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 3.69g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 70)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168482/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.