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  6. Russet potato vs. Nori

Russet potato vs. Nori — In-Depth Nutrition Comparison

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Important differences between russet potatoes and nori

  • Russet potatoes have more vitamin B6, fiber, and magnesium; however, nori has more vitamin A, vitamin C, manganese, vitamin B2, folate, copper, and iron.
  • Nori's daily need coverage for vitamin A is 104% more.
  • Russet potatoes have 15 times more magnesium than nori. Russet potatoes have 30mg of magnesium, while nori has 2mg.

The food varieties used in the comparison are Potatoes, Russet, flesh, and skin, baked and Seaweed, laver, raw.

Infographic

Russet potato vs Nori 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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%
Contains more MagnesiumMagnesium +1400%
Contains more PotassiumPotassium +54.5%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -70.8%
Contains more CalciumCalcium +288.9%
Contains more IronIron +68.2%
Contains more CopperCopper +146.7%
Contains more ZincZinc +200%
Contains more ManganeseManganese +333.3%
Contains more SeleniumSelenium +40%

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.
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Nori
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 +122.6%
Contains more CholineCholine +44.2%
Contains more Vitamin CVitamin C +369.9%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +1328.6%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B2Vitamin B2 +829.2%
Contains more Vitamin B5Vitamin B5 +37.1%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +461.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.47mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Nori DV% diff.
Vitamin C 8.3mg 39mg 34%
Manganese 0.228mg 0.988mg 33%
Vitamin B2 0.048mg 0.446mg 31%
Folate 26µg 146µg 30%
Vitamin A 1µg 260µg 29%
Copper 0.107mg 0.264mg 17%
Vitamin B6 0.354mg 0.159mg 15%
Iron 1.07mg 1.8mg 9%
Fiber 2.3g 0.3g 8%
Magnesium 30mg 2mg 7%
Starch 17.45g 7%
Protein 2.63g 5.81g 6%
Vitamin E 0.07mg 1mg 6%
Zinc 0.35mg 1.05mg 6%
Potassium 550mg 356mg 6%
Calcium 18mg 70mg 5%
Carbs 21.44g 5.11g 5%
Vitamin B5 0.38mg 0.521mg 3%
Calories 97kcal 35kcal 3%
Vitamin B1 0.067mg 0.098mg 3%
Vitamin K 2µg 4µg 2%
Phosphorus 71mg 58mg 2%
Sodium 14mg 48mg 1%
Vitamin B3 1.348mg 1.47mg 1%
Choline 15mg 10.4mg 1%
Fats 0.13g 0.28g 0%
Net carbs 19.14g 4.81g N/A
Sugar 1.08g 0.49g N/A
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.032g 0.061g 0%
Monounsaturated fat 0.003g 0.025g 0%
Polyunsaturated fat 0.054g 0.11g 0%
Tryptophan 0.027mg 0.043mg 0%
Threonine 0.086mg 0.232mg 0%
Isoleucine 0.085mg 0.259mg 0%
Leucine 0.125mg 0.501mg 0%
Lysine 0.137mg 0.222mg 0%
Methionine 0.041mg 0.145mg 0%
Phenylalanine 0.104mg 0.273mg 0%
Valine 0.131mg 0.402mg 0%
Histidine 0.044mg 0.14mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
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
Contains more CarbsCarbs +319.6%
Contains more ProteinProtein +120.9%
Contains more FatsFats +115.4%
Contains more WaterWater +14.2%
Contains more OtherOther +179.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
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
Contains less Sat. FatSaturated fat -47.5%
Contains more Mono. FatMonounsaturated fat +733.3%
Contains more Poly. FatPolyunsaturated fat +103.7%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.