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Potato vs. Seaweed — In-Depth Nutrition Comparison

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How are Potato and Seaweed different?

  • Potato is 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 from Seaweed is 53% higher.
  • Potato contains 156 times more Vitamin B6 than Seaweed. While Potato contains 0.311mg of Vitamin B6, Seaweed contains only 0.002mg.
  • Potato has 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
4
:
Contains more Phosphorus +66.7%
Contains more Potassium +501.1%
Contains less Sodium -95.7%
Contains more Calcium +1020%
Contains more Iron +163.9%
Contains more Magnesium +332.1%
Contains more Zinc +241.7%
Contains more Copper +10.2%
Contains more Selenium +75%
Equal in Manganese - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +66.7%
Contains more Potassium +501.1%
Contains less Sodium -95.7%
Contains more Calcium +1020%
Contains more Iron +163.9%
Contains more Magnesium +332.1%
Contains more Zinc +241.7%
Contains more Copper +10.2%
Contains more Selenium +75%
Equal in Manganese - 0.2

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
4
:
Contains more Vitamin C +220%
Contains more Vitamin B1 +28%
Contains more Vitamin B3 +200%
Contains more Vitamin B6 +15450%
Contains more Vitamin A +1060%
Contains more Vitamin E +2075%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B5 +70.7%
Contains more Folate +542.9%
Contains more Vitamin K +3200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin C +220%
Contains more Vitamin B1 +28%
Contains more Vitamin B3 +200%
Contains more Vitamin B6 +15450%
Contains more Vitamin A +1060%
Contains more Vitamin E +2075%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B5 +70.7%
Contains more Folate +542.9%
Contains more Vitamin K +3200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
:
Contains more Protein +48.8%
Contains more Carbs +121%
Contains more Fats +330.8%
Contains more Other +397%
Equal in Water - 81.58
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 Protein +48.8%
Contains more Carbs +121%
Contains more Fats +330.8%
Contains more Other +397%
Equal in Water - 81.58

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Seaweed
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Seaweed Opinion
Net carbs 18.95g 8.27g Potato
Protein 2.5g 1.68g Potato
Fats 0.13g 0.56g Seaweed
Carbs 21.15g 9.57g Potato
Calories 93kcal 43kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g 0.6g Seaweed
Fiber 2.2g 1.3g Potato
Calcium 15mg 168mg Seaweed
Iron 1.08mg 2.85mg Seaweed
Magnesium 28mg 121mg Seaweed
Phosphorus 70mg 42mg Potato
Potassium 535mg 89mg Potato
Sodium 10mg 233mg Potato
Zinc 0.36mg 1.23mg Seaweed
Copper 0.118mg 0.13mg Seaweed
Manganese 0.219mg 0.2mg Potato
Selenium 0.4µg 0.7µg Seaweed
Vitamin A 10IU 116IU Seaweed
Vitamin A RAE 1µg 6µg Seaweed
Vitamin E 0.04mg 0.87mg Seaweed
Vitamin C 9.6mg 3mg Potato
Vitamin B1 0.064mg 0.05mg Potato
Vitamin B2 0.048mg 0.15mg Seaweed
Vitamin B3 1.41mg 0.47mg Potato
Vitamin B5 0.376mg 0.642mg Seaweed
Vitamin B6 0.311mg 0.002mg Potato
Folate 28µg 180µg Seaweed
Vitamin K 2µg 66µg Seaweed
Tryptophan 0.025mg 0.048mg Seaweed
Threonine 0.081mg 0.055mg Potato
Isoleucine 0.08mg 0.076mg Potato
Leucine 0.119mg 0.083mg Potato
Lysine 0.13mg 0.082mg Potato
Methionine 0.038mg 0.025mg Potato
Phenylalanine 0.099mg 0.043mg Potato
Valine 0.125mg 0.072mg Potato
Histidine 0.042mg 0.024mg Potato
Saturated Fat 0.034g 0.247g Potato
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.003g 0.098g Seaweed
Polyunsaturated fat 0.057g 0.047g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Seaweed
Minerals Daily Need Coverage Score
22%
Potato
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.58g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 86)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.2)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 223mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.213g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.