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Potato vs. Nori — In-Depth Nutrition Comparison

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Significant differences between potatoes and nori

  • Potatoes have more vitamin B6 and fiber; however, nori is richer in manganese, vitamin C, vitamin B2, folate, vitamin A, copper, iron, and vitamin E.
  • Nori covers your daily manganese needs 33% more than potatoes.
  • Nori has 7 times less fiber than potatoes. Potatoes have 2.2g of fiber, while nori has 0.3g.

Specific food types used in this comparison are Potatoes, baked, flesh and skin, without salt and Seaweed, laver, raw.

Infographic

Potato vs Nori 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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%
Contains more MagnesiumMagnesium +1300%
Contains more PotassiumPotassium +50.3%
Contains more PhosphorusPhosphorus +20.7%
Contains less SodiumSodium -79.2%
Contains more CalciumCalcium +366.7%
Contains more IronIron +66.7%
Contains more CopperCopper +123.7%
Contains more ZincZinc +191.7%
Contains more ManganeseManganese +351.1%
Contains more SeleniumSelenium +75%

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.
Potato
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Nori
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B6Vitamin B6 +95.6%
Contains more CholineCholine +42.3%
Contains more Vitamin CVitamin C +306.3%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +53.1%
Contains more Vitamin B2Vitamin B2 +829.2%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +421.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.47mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
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
Contains more CarbsCarbs +313.9%
Contains more ProteinProtein +132.4%
Contains more FatsFats +115.4%
Contains more WaterWater +13.5%
Contains more OtherOther +183.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
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
Contains less Sat. FatSaturated fat -44.3%
Contains more Mono. FatMonounsaturated fat +733.3%
Contains more Poly. FatPolyunsaturated fat +93%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Nori
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 Potato Nori DV% diff.
Vitamin C 9.6mg 39mg 33%
Manganese 0.219mg 0.988mg 33%
Vitamin B2 0.048mg 0.446mg 31%
Folate 28µg 146µg 30%
Vitamin A 1µg 260µg 29%
Copper 0.118mg 0.264mg 16%
Vitamin B6 0.311mg 0.159mg 12%
Iron 1.08mg 1.8mg 9%
Fiber 2.2g 0.3g 8%
Protein 2.5g 5.81g 7%
Starch 17.27g 7%
Zinc 0.36mg 1.05mg 6%
Vitamin E 0.04mg 1mg 6%
Calcium 15mg 70mg 6%
Magnesium 28mg 2mg 6%
Potassium 535mg 356mg 5%
Carbs 21.15g 5.11g 5%
Vitamin B5 0.376mg 0.521mg 3%
Calories 93kcal 35kcal 3%
Vitamin B1 0.064mg 0.098mg 3%
Sodium 10mg 48mg 2%
Phosphorus 70mg 58mg 2%
Vitamin K 2µg 4µg 2%
Selenium 0.4µg 0.7µg 1%
Choline 14.8mg 10.4mg 1%
Fats 0.13g 0.28g 0%
Net carbs 18.95g 4.81g N/A
Sugar 1.18g 0.49g N/A
Vitamin B3 1.41mg 1.47mg 0%
Saturated fat 0.034g 0.061g 0%
Monounsaturated fat 0.003g 0.025g 0%
Polyunsaturated fat 0.057g 0.11g 0%
Tryptophan 0.025mg 0.043mg 0%
Threonine 0.081mg 0.232mg 0%
Isoleucine 0.08mg 0.259mg 0%
Leucine 0.119mg 0.501mg 0%
Lysine 0.13mg 0.222mg 0%
Methionine 0.038mg 0.145mg 0%
Phenylalanine 0.099mg 0.273mg 0%
Valine 0.125mg 0.402mg 0%
Histidine 0.042mg 0.14mg 0%
Fructose 0.34g 0%
Omega-3 - EPA 0g 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
17%
Potato
45%
Nori
Minerals Daily Need Coverage Score
22%
Potato
40%
Nori

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.027g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.69g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 86)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.