Nori vs. Yam — In-Depth Nutrition Comparison
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How are nori and yam different?
- Nori is richer in vitamin A, folate, vitamin B2, vitamin C, manganese, iron, copper, and zinc, while yam is higher in fiber and potassium.
- Nori covers your daily need for vitamin A, 102% more than yam.
- Nori contains 16 times more vitamin B2 than yam. Nori contains 0.446mg of vitamin B2, while yam contains 0.028mg.
Seaweed, laver, raw and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.
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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 more CalciumCalcium | +400% |
| Contains more IronIron | +246.2% |
| Contains more CopperCopper | +73.7% |
| Contains more ZincZinc | +425% |
| Contains more PhosphorusPhosphorus | +18.4% |
| Contains more ManganeseManganese | +166.3% |
| Contains more MagnesiumMagnesium | +800% |
| Contains more PotassiumPotassium | +88.2% |
| Contains less SodiumSodium | -83.3% |
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.
| Contains more Vitamin CVitamin C | +222.3% |
| Contains more Vitamin AVitamin A | +4233.3% |
| Contains more Vitamin EVitamin E | +194.1% |
| Contains more Vitamin B2Vitamin B2 | +1492.9% |
| Contains more Vitamin B3Vitamin B3 | +166.3% |
| Contains more Vitamin B5Vitamin B5 | +67.5% |
| Contains more Vitamin KVitamin K | +73.9% |
| Contains more FolateFolate | +812.5% |
| Contains more Vitamin B6Vitamin B6 | +43.4% |
| Contains more CholineCholine | +55.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 146µg | 16µg | 33% |
| Vitamin B2 | 0.446mg | 0.028mg | 32% |
| Vitamin C | 39mg | 12.1mg | 30% |
| Vitamin A | 260µg | 6µg | 28% |
| Manganese | 0.988mg | 0.371mg | 27% |
| Iron | 1.8mg | 0.52mg | 16% |
| Fiber | 0.3g | 3.9g | 14% |
| Copper | 0.264mg | 0.152mg | 12% |
| Protein | 5.81g | 1.49g | 9% |
| Potassium | 356mg | 670mg | 9% |
| Zinc | 1.05mg | 0.2mg | 8% |
| Carbs | 5.11g | 27.48g | 7% |
| Calcium | 70mg | 14mg | 6% |
| Vitamin B3 | 1.47mg | 0.552mg | 6% |
| Vitamin B6 | 0.159mg | 0.228mg | 5% |
| Magnesium | 2mg | 18mg | 4% |
| Vitamin E | 1mg | 0.34mg | 4% |
| Vitamin B5 | 0.521mg | 0.311mg | 4% |
| Calories | 35kcal | 116kcal | 4% |
| Sodium | 48mg | 8mg | 2% |
| Choline | 10.4mg | 16.2mg | 1% |
| Phosphorus | 58mg | 49mg | 1% |
| Vitamin K | 4µg | 2.3µg | 1% |
| Fats | 0.28g | 0.14g | 0% |
| Net carbs | 4.81g | 23.58g | N/A |
| Sugar | 0.49g | 0.49g | N/A |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B1 | 0.098mg | 0.095mg | 0% |
| Saturated fat | 0.061g | 0.029g | 0% |
| Monounsaturated fat | 0.025g | 0.005g | 0% |
| Polyunsaturated fat | 0.11g | 0.06g | 0% |
| Tryptophan | 0.043mg | 0.012mg | 0% |
| Threonine | 0.232mg | 0.052mg | 0% |
| Isoleucine | 0.259mg | 0.05mg | 0% |
| Leucine | 0.501mg | 0.094mg | 0% |
| Lysine | 0.222mg | 0.058mg | 0% |
| Methionine | 0.145mg | 0.02mg | 0% |
| Phenylalanine | 0.273mg | 0.069mg | 0% |
| Valine | 0.402mg | 0.06mg | 0% |
| Histidine | 0.14mg | 0.033mg | 0% |
| Omega-3 - EPA | 0.08g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +289.9% |
| Contains more FatsFats | +100% |
| Contains more WaterWater | +21.2% |
| Contains more OtherOther | +396.1% |
| Contains more CarbsCarbs | +437.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +83.3% |
| Contains less Sat. FatSaturated fat | -52.5% |
