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  6. Nori vs. Yam

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.

Infographic

Nori vs Yam 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%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
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%
~equal in Selenium ~0.7µg

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
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Yam
Yam
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Yam 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%
Calories 35kcal 116kcal 4%
Magnesium 2mg 18mg 4%
Vitamin E 1mg 0.34mg 4%
Vitamin B5 0.521mg 0.311mg 4%
Sodium 48mg 8mg 2%
Phosphorus 58mg 49mg 1%
Vitamin K 4µg 2.3µg 1%
Choline 10.4mg 16.2mg 1%
Protein per 100 calories 17g 1.3g N/A
Calories per 10 g protein 60kcal 779kcal N/A
Weight per 100 calories 286g 86g N/A
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
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
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
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
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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +83.3%
Contains less Sat. FatSaturated fat -52.5%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.