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  6. Seaweed vs. Potato

Seaweed vs. Potato — In-Depth Nutrition Comparison

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How are seaweed and potatoes different?

  • Seaweed is higher in vitamin K, folate, magnesium, iron, calcium, zinc, and vitamin B2; however, potatoes are richer in vitamin B6 and potassium.
  • Daily need coverage for vitamin K for seaweed is 53% higher.
  • Seaweed contains 23 times more sodium than potatoes. While seaweed contains 233mg of sodium, potatoes contain only 10mg.

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

Infographic

Seaweed vs Potato 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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%
Contains more MagnesiumMagnesium +332.1%
Contains more CalciumCalcium +1020%
Contains more IronIron +163.9%
Contains more ZincZinc +241.7%
Contains more SeleniumSelenium +75%
Contains more PotassiumPotassium +501.1%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -95.7%
~equal in Copper ~0.118mg
~equal in Manganese ~0.219mg

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 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%
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%
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%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B6Vitamin B6 +15450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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