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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 RAE, 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 RAE than Yam. While Nori has 260µg of Vitamin A RAE, 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 Calcium +311.8%
Contains more Iron +233.3%
Contains more Zinc +337.5%
Contains more Copper +48.3%
Contains more Magnesium +950%
Contains more Potassium +129.2%
Contains less Sodium -81.3%
Equal in Phosphorus - 55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +311.8%
Contains more Iron +233.3%
Contains more Zinc +337.5%
Contains more Copper +48.3%
Contains more Magnesium +950%
Contains more Potassium +129.2%
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 A +3669.6%
Contains more Vitamin E +185.7%
Contains more Vitamin C +128.1%
Contains more Vitamin B2 +1293.8%
Contains more Vitamin B3 +166.3%
Contains more Vitamin B5 +65.9%
Contains more Folate +534.8%
Contains more Vitamin K +73.9%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B6 +84.3%
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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +3669.6%
Contains more Vitamin E +185.7%
Contains more Vitamin C +128.1%
Contains more Vitamin B2 +1293.8%
Contains more Vitamin B3 +166.3%
Contains more Vitamin B5 +65.9%
Contains more Folate +534.8%
Contains more Vitamin K +73.9%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B6 +84.3%

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

All nutrients comparison - raw data values

Nutrient Nori Yam Opinion
Net carbs 4.81g 23.78g Yam
Protein 5.81g 1.53g Nori
Fats 0.28g 0.17g Nori
Carbs 5.11g 27.88g Yam
Calories 35kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 0.49g 0.5g Nori
Fiber 0.3g 4.1g Yam
Calcium 70mg 17mg Nori
Iron 1.8mg 0.54mg Nori
Magnesium 2mg 21mg Yam
Phosphorus 58mg 55mg Nori
Potassium 356mg 816mg Yam
Sodium 48mg 9mg Yam
Zinc 1.05mg 0.24mg Nori
Copper 0.264mg 0.178mg Nori
Vitamin A 5202IU 138IU Nori
Vitamin E 1mg 0.35mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 39mg 17.1mg Nori
Vitamin B1 0.098mg 0.112mg Yam
Vitamin B2 0.446mg 0.032mg Nori
Vitamin B3 1.47mg 0.552mg Nori
Vitamin B5 0.521mg 0.314mg Nori
Vitamin B6 0.159mg 0.293mg Yam
Folate 146µg 23µg Nori
Vitamin B12 0µg 0µg
Vitamin K 4µg 2.3µg Nori
Tryptophan 0.043mg 0.012mg Nori
Threonine 0.232mg 0.054mg Nori
Isoleucine 0.259mg 0.052mg Nori
Leucine 0.501mg 0.096mg Nori
Lysine 0.222mg 0.059mg Nori
Methionine 0.145mg 0.021mg Nori
Phenylalanine 0.273mg 0.071mg Nori
Valine 0.402mg 0.062mg Nori
Histidine 0.14mg 0.034mg Nori
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.061g 0.037g Yam
Monounsaturated Fat 0.025g 0.006g Nori
Polyunsaturated fat 0.11g 0.076g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Yam
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
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

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)

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.