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% |
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% |
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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
33%
17%
Minerals Daily Need Coverage Score
41%
22%
Comparison summary
Which food is lower in Sugar?
Seaweed is lower in Sugar (difference - 0.58g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 86)
Which food is cheaper?
Seaweed is cheaper (difference - $0.2)
Which food is richer in minerals?
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Potato contains less Sodium (difference - 223mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.213g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.