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.
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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 | +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% |
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 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% |
| Contains more CholineCholine | +15.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 2µg | 53% |
| Folate | 180µg | 28µg | 38% |
| Vitamin B6 | 0.002mg | 0.311mg | 24% |
| Iron | 2.85mg | 1.08mg | 22% |
| Magnesium | 121mg | 28mg | 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% |
| Fiber | 1.3g | 2.2g | 4% |
| Carbs | 9.57g | 21.15g | 4% |
| Phosphorus | 42mg | 70mg | 4% |
| Calories | 43kcal | 93kcal | 3% |
| Protein | 1.68g | 2.5g | 2% |
| Saturated fat | 0.247g | 0.034g | 1% |
| Vitamin B1 | 0.05mg | 0.064mg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Manganese | 0.2mg | 0.219mg | 1% |
| Vitamin A | 6µg | 1µg | 1% |
| Copper | 0.13mg | 0.118mg | 1% |
| Fats | 0.56g | 0.13g | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +3166.7% |
| Contains less Sat. FatSaturated fat | -86.2% |
| Contains more Poly. FatPolyunsaturated fat | +21.3% |
