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Potato vs. Seaweed — In-Depth Nutrition Comparison

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How are potatoes and seaweed different?

  • Potatoes are higher in vitamin B6 and potassium; however, seaweed is richer in vitamin K, folate, magnesium, iron, calcium, zinc, and vitamin B2.
  • Daily need coverage for vitamin K for seaweed is 53% higher.
  • Potatoes contain 156 times more vitamin B6 than seaweed. While potatoes contain 0.311mg of vitamin B6, seaweed contains only 0.002mg.
  • Potatoes have less sodium.

Potatoes, baked, flesh, and skin, without salt and Seaweed, kelp, raw are the varieties used in this article.

Infographic

Potato vs Seaweed 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.
Potato
Potato
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +501.1%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -95.7%
Contains more MagnesiumMagnesium +332.1%
Contains more CalciumCalcium +1020%
Contains more IronIron +163.9%
Contains more CopperCopper +10.2%
Contains more ZincZinc +241.7%
Contains more SeleniumSelenium +75%
~equal in Manganese ~0.2mg

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
Potato
4
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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B6Vitamin B6 +15450%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +2075%
Contains more Vitamin B2Vitamin B2 +212.5%
Contains more Vitamin B5Vitamin B5 +70.7%
Contains more Vitamin KVitamin K +3200%
Contains more FolateFolate +542.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Seaweed DV% diff.
Vitamin K 2µg 66µg 53%
Folate 28µg 180µg 38%
Vitamin B6 0.311mg 0.002mg 24%
Magnesium 28mg 121mg 22%
Iron 1.08mg 2.85mg 22%
Calcium 15mg 168mg 15%
Potassium 535mg 89mg 13%
Sodium 10mg 233mg 10%
Zinc 0.36mg 1.23mg 8%
Vitamin B2 0.048mg 0.15mg 8%
Vitamin C 9.6mg 3mg 7%
Starch 17.27g 7%
Vitamin E 0.04mg 0.87mg 6%
Vitamin B3 1.41mg 0.47mg 6%
Vitamin B5 0.376mg 0.642mg 5%
Carbs 21.15g 9.57g 4%
Fiber 2.2g 1.3g 4%
Phosphorus 70mg 42mg 4%
Calories 93kcal 43kcal 3%
Protein 2.5g 1.68g 2%
Fats 0.13g 0.56g 1%
Copper 0.118mg 0.13mg 1%
Vitamin A 1µg 6µg 1%
Manganese 0.219mg 0.2mg 1%
Selenium 0.4µg 0.7µg 1%
Vitamin B1 0.064mg 0.05mg 1%
Saturated fat 0.034g 0.247g 1%
Protein per 100 calories 2.7g 3.9g N/A
Calories per 10 g protein 372kcal 256kcal N/A
Weight per 100 calories 108g 233g N/A
Net carbs 18.95g 8.27g N/A
Sugar 1.18g 0.6g N/A
Choline 14.8mg 12.8mg 0%
Monounsaturated fat 0.003g 0.098g 0%
Polyunsaturated fat 0.057g 0.047g 0%
Tryptophan 0.025mg 0.048mg 0%
Threonine 0.081mg 0.055mg 0%
Isoleucine 0.08mg 0.076mg 0%
Leucine 0.119mg 0.083mg 0%
Lysine 0.13mg 0.082mg 0%
Methionine 0.038mg 0.025mg 0%
Phenylalanine 0.099mg 0.043mg 0%
Valine 0.125mg 0.072mg 0%
Histidine 0.042mg 0.024mg 0%
Fructose 0.34g 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +48.8%
Contains more CarbsCarbs +121%
Contains more FatsFats +330.8%
Contains more OtherOther +397%
~equal in Water ~81.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
2
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -86.2%
Contains more Poly. FatPolyunsaturated fat +21.3%
Contains more Mono. FatMonounsaturated fat +3166.7%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.