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Nori vs Yam - In-Depth Nutrition Comparison

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What are the differences between Nori and Yam?

  • Nori is higher in Vitamin B2, Folate, Vitamin A, Manganese, Vitamin C, Iron, and Copper, yet Yam is higher in Fiber, Potassium, and Vitamin B6.
  • Nori's daily need coverage for Vitamin B2 is 32% more.
  • Nori has 37 times more Vitamin A than Yam. While Nori has 260µg of Vitamin A, Yam has only 7µg.

We used Seaweed, laver, raw and Yam, raw types in this article.

Infographic

Nori vs Yam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
5
:
3
Yam
Contains more Iron +233.3%
Contains more Calcium +311.8%
Contains more Copper +48.3%
Contains more Zinc +337.5%
Contains more Potassium +129.2%
Contains more Magnesium +950%
Contains less Sodium -81.3%
Equal in Phosphorus - 55
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +233.3%
Contains more Calcium +311.8%
Contains more Copper +48.3%
Contains more Zinc +337.5%
Contains more Potassium +129.2%
Contains more Magnesium +950%
Contains less Sodium -81.3%
Equal in Phosphorus - 55

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
8
:
2
Yam
Contains more Vitamin C +128.1%
Contains more Vitamin A +3669.6%
Contains more Vitamin E +185.7%
Contains more Vitamin B2 +1293.8%
Contains more Vitamin B3 +166.3%
Contains more Vitamin B5 +65.9%
Contains more Vitamin K +73.9%
Contains more Folate +534.8%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B6 +84.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 130% 313% 20% 0% 25% 103% 28% 32% 37% 0% 10% 110%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin C +128.1%
Contains more Vitamin A +3669.6%
Contains more Vitamin E +185.7%
Contains more Vitamin B2 +1293.8%
Contains more Vitamin B3 +166.3%
Contains more Vitamin B5 +65.9%
Contains more Vitamin K +73.9%
Contains more Folate +534.8%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B6 +84.3%

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
19
Yam
Mineral Summary Score
34
Nori
25
Yam

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%
Yam
Carbohydrates
5%
Nori
28%
Yam
Fats
1%
Nori
1%
Yam

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 Yam
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.024g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.01g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 51)
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)

All nutrients comparison - raw data values

Nutrient Nori Yam Opinion
Calories 35 118 Yam
Protein 5.81 1.53 Nori
Fats 0.28 0.17 Nori
Vitamin C 39 17.1 Nori
Net carbs 4.809999942779541 23.780000686645508 Yam
Carbs 5.11 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 0.54 Nori
Calcium 70 17 Nori
Potassium 356 816 Yam
Magnesium 2 21 Yam
Sugar 0.49 0.5 Nori
Fiber 0.3 4.1 Yam
Copper 0.264 0.178 Nori
Zinc 1.05 0.24 Nori
Starch
Phosphorus 58 55 Nori
Sodium 48 9 Yam
Vitamin A 5202 138 Nori
Vitamin E 1 0.35 Nori
Vitamin D 0 0
Vitamin B1 0.098 0.112 Yam
Vitamin B2 0.446 0.032 Nori
Vitamin B3 1.47 0.552 Nori
Vitamin B5 0.521 0.314 Nori
Vitamin B6 0.159 0.293 Yam
Vitamin B12 0 0
Vitamin K 4 2.3 Nori
Folate 146 23 Nori
Trans Fat 0 0
Saturated Fat 0.061 0.037 Yam
Monounsaturated Fat 0.025 0.006 Nori
Polyunsaturated fat 0.11 0.076 Nori
Tryptophan 0.043 0.012 Nori
Threonine 0.232 0.054 Nori
Isoleucine 0.259 0.052 Nori
Leucine 0.501 0.096 Nori
Lysine 0.222 0.059 Nori
Methionine 0.145 0.021 Nori
Phenylalanine 0.273 0.071 Nori
Valine 0.402 0.062 Nori
Histidine 0.14 0.034 Nori
Fructose

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.