Seaweed vs. Mashed potato — In-Depth Nutrition Comparison
Compare
The main differences between seaweed and mashed potato
- Seaweed is richer in vitamin K, folate, iron, magnesium, calcium, copper, vitamin B2, and zinc, yet mashed potato is richer in vitamin B6 and potassium.
- Daily need coverage for vitamin K for seaweed is 50% higher.
- Seaweed contains 20 times more folate than mashed potato. Seaweed contains 180µg of folate, while mashed potato contains 9µg.
Food types used in this article are Seaweed, kelp, raw and Fast foods, potato, mashed.
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.
| Contains more MagnesiumMagnesium | +706.7% |
| Contains more CalciumCalcium | +833.3% |
| Contains more IronIron | +819.4% |
| Contains more CopperCopper | +271.4% |
| Contains more ZincZinc | +459.1% |
| Contains less SodiumSodium | -23.9% |
| Contains more ManganeseManganese | +104.1% |
| Contains more PotassiumPotassium | +221.3% |
| Contains more PhosphorusPhosphorus | +40.5% |
| Contains more SeleniumSelenium | +14.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +107.1% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +900% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +1018.6% |
| Contains more FolateFolate | +1900% |
| Contains more Vitamin AVitamin A | +616.7% |
| Contains more Vitamin B3Vitamin B3 | +129.8% |
| Contains more Vitamin B6Vitamin B6 | +5900% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 5.9µg | 50% |
| Folate | 180µg | 9µg | 43% |
| Iron | 2.85mg | 0.31mg | 32% |
| Magnesium | 121mg | 15mg | 25% |
| Calcium | 168mg | 18mg | 15% |
| Vitamin B5 | 0.642mg | 13% | |
| Copper | 0.13mg | 0.035mg | 11% |
| Vitamin B2 | 0.15mg | 0.015mg | 10% |
| Polyunsaturated fat | 0.047g | 1.342g | 9% |
| Vitamin B6 | 0.002mg | 0.12mg | 9% |
| Zinc | 1.23mg | 0.22mg | 9% |
| Potassium | 89mg | 286mg | 6% |
| Starch | 12.1g | 5% | |
| Vitamin B3 | 0.47mg | 1.08mg | 4% |
| Manganese | 0.2mg | 0.098mg | 4% |
| Vitamin A | 6µg | 43µg | 4% |
| Vitamin B1 | 0.05mg | 0.015mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Fats | 0.56g | 2.82g | 3% |
| Vitamin E | 0.87mg | 0.42mg | 3% |
| Sodium | 233mg | 306mg | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Saturated fat | 0.247g | 0.577g | 2% |
| Monounsaturated fat | 0.098g | 0.72g | 2% |
| Calories | 43kcal | 89kcal | 2% |
| Phosphorus | 42mg | 59mg | 2% |
| Carbs | 9.57g | 14.65g | 2% |
| Protein | 1.68g | 1.65g | 0% |
| Net carbs | 8.27g | 13.35g | N/A |
| Sugar | 0.6g | 0.5g | N/A |
| Fiber | 1.3g | 1.3g | 0% |
| Selenium | 0.7µg | 0.8µg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Choline | 12.8mg | 13.4mg | 0% |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.055mg | 0% | |
| Isoleucine | 0.076mg | 0% | |
| Leucine | 0.083mg | 0% | |
| Lysine | 0.082mg | 0% | |
| Methionine | 0.025mg | 0% | |
| Phenylalanine | 0.043mg | 0% | |
| Valine | 0.072mg | 0% | |
| Histidine | 0.024mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.004g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.68 g
Fats:
0.56 g
Carbs:
9.57 g
Water:
81.58 g
Other:
6.61 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more OtherOther | +424.6% |
| Contains more FatsFats | +403.6% |
| Contains more CarbsCarbs | +53.1% |
~equal in
Protein
~1.65g
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.247 g
Monounsaturated fat:
Mono. Fat
0.098 g
Polyunsaturated fat:
Poly. Fat
0.047 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -57.2% |
| Contains more Mono. FatMonounsaturated fat | +634.7% |
| Contains more Poly. FatPolyunsaturated fat | +2755.3% |
