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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
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
6
:
3
Yam
Contains more Calcium +311.8%
Contains more Iron +233.3%
Contains more Zinc +337.5%
Contains more Copper +48.3%
Contains more Manganese +148.9%
Contains more Magnesium +950%
Contains more Potassium +129.2%
Contains less Sodium -81.3%
Equal in Phosphorus - 55
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +311.8%
Contains more Iron +233.3%
Contains more Zinc +337.5%
Contains more Copper +48.3%
Contains more Manganese +148.9%
Contains more Magnesium +950%
Contains more Potassium +129.2%
Contains less Sodium -81.3%
Equal in Phosphorus - 55
Equal in Selenium - 0.7

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
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
4
:
1
Yam
Contains more Protein +279.7%
Contains more Fats +64.7%
Contains more Water +22.2%
Contains more Other +359.8%
Contains more Carbs +445.6%
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +279.7%
Contains more Fats +64.7%
Contains more Water +22.2%
Contains more Other +359.8%
Contains more Carbs +445.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
2
:
1
Yam
Contains more Monounsaturated Fat +316.7%
Contains more Polyunsaturated fat +44.7%
Contains less Saturated Fat -39.3%
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +316.7%
Contains more Polyunsaturated fat +44.7%
Contains less Saturated Fat -39.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.988mg 0.397mg Nori
Selenium 0.7µg 0.7µg
Vitamin A 5202IU 138IU Nori
Vitamin A RAE 260µg 7µg Nori
Vitamin E 1mg 0.35mg Nori
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 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
Saturated Fat 0.061g 0.037g Yam
Omega-3 - EPA 0.08g 0g Nori
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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Nori
19%
Yam
Minerals Daily Need Coverage Score
40%
Nori
26%
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

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/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.