Russet potato vs. Nori — In-Depth Nutrition Comparison
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Important differences between Russet potato and Nori
- Russet potato has more Vitamin B6, Fiber, and Magnesium, however, Nori has more Vitamin C, Manganese, Vitamin B2, Folate, Vitamin A, Copper, and Iron.
- Nori's daily need coverage for Vitamin C is 34% more.
- Russet potato has 15 times more Magnesium than Nori. Russet potato has 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
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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.
| 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.
| Contains more Vitamin B6Vitamin B6 | +122.6% |
| Contains more CholineCholine | +44.2% |
| Contains more Vitamin CVitamin C | +369.9% |
| Contains more Vitamin AVitamin A | +51920% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
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
Saturated Fat:
Sat. Fat
0.032 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 97kcal | 35kcal |
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| Protein | 2.63g | 5.81g |
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| Fats | 0.13g | 0.28g |
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| Vitamin C | 8.3mg | 39mg |
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| Net carbs | 19.14g | 4.81g |
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| Carbs | 21.44g | 5.11g |
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| Magnesium | 30mg | 2mg |
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| Calcium | 18mg | 70mg |
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| Potassium | 550mg | 356mg |
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| Iron | 1.07mg | 1.8mg |
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| Sugar | 1.08g | 0.49g |
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| Fiber | 2.3g | 0.3g |
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| Copper | 0.107mg | 0.264mg |
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| Zinc | 0.35mg | 1.05mg |
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| Starch | 17.45g |
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| Phosphorus | 71mg | 58mg |
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| Sodium | 14mg | 48mg |
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| Vitamin A | 10IU | 5202IU |
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| Vitamin A | 1µg | 260µg |
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| Vitamin E | 0.07mg | 1mg |
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| Manganese | 0.228mg | 0.988mg |
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| Selenium | 0.5µg | 0.7µg |
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| Vitamin B1 | 0.067mg | 0.098mg |
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| Vitamin B2 | 0.048mg | 0.446mg |
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| Vitamin B3 | 1.348mg | 1.47mg |
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| Vitamin B5 | 0.38mg | 0.521mg |
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| Vitamin B6 | 0.354mg | 0.159mg |
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| Vitamin K | 2µg | 4µg |
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| Folate | 26µg | 146µg |
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| Choline | 15mg | 10.4mg |
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| Saturated Fat | 0.032g | 0.061g |
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| Monounsaturated Fat | 0.003g | 0.025g |
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| Polyunsaturated fat | 0.054g | 0.11g |
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| Tryptophan | 0.027mg | 0.043mg |
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| Threonine | 0.086mg | 0.232mg |
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| Isoleucine | 0.085mg | 0.259mg |
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| Leucine | 0.125mg | 0.501mg |
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| Lysine | 0.137mg | 0.222mg |
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| Methionine | 0.041mg | 0.145mg |
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| Phenylalanine | 0.104mg | 0.273mg |
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| Valine | 0.131mg | 0.402mg |
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| Histidine | 0.044mg | 0.14mg |
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| Fructose | 0.32g |
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| Omega-3 - EPA | 0g | 0.08g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
62%
Minerals Daily Need Coverage Score
23%
40%
Comparison summary
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.029g)
Which food is lower in Sugar?
Nori is lower in Sugar (difference - 0.59g)
Which food is lower in glycemic index?
Nori is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)