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Seaweed vs Potato - In-Depth Nutrition Comparison

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What are the differences between Seaweed and Potato?

  • Seaweed is higher in Vitamin K, Folate, Iron, Magnesium, Calcium, and Vitamin B2, yet Potato is higher in Vitamin B6, Vitamin C, and Potassium.
  • Seaweed's daily need coverage for Vitamin K is 53% more.
  • Seaweed has 39 times more Sodium than Potato. While Seaweed has 233mg of Sodium, Potato has only 6mg.

We used Seaweed, kelp, raw and Potatoes, flesh and skin, raw types in this article.

Infographic

Seaweed vs Potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Potato
Contains more Calcium +1300%
Contains more Iron +251.9%
Contains more Magnesium +426.1%
Contains more Zinc +310%
Contains more Copper +18.2%
Contains more Phosphorus +35.7%
Contains more Potassium +377.5%
Contains less Sodium -97.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +1300%
Contains more Iron +251.9%
Contains more Magnesium +426.1%
Contains more Zinc +310%
Contains more Copper +18.2%
Contains more Phosphorus +35.7%
Contains more Potassium +377.5%
Contains less Sodium -97.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Potato
Contains more Vitamin A +5700%
Contains more Vitamin E +8600%
Contains more Vitamin B2 +368.8%
Contains more Vitamin B5 +117.6%
Contains more Folate +1100%
Contains more Vitamin K +3200%
Contains more Vitamin C +556.7%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +125.7%
Contains more Vitamin B6 +14800%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +5700%
Contains more Vitamin E +8600%
Contains more Vitamin B2 +368.8%
Contains more Vitamin B5 +117.6%
Contains more Folate +1100%
Contains more Vitamin K +3200%
Contains more Vitamin C +556.7%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +125.7%
Contains more Vitamin B6 +14800%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seaweed Potato
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Potato Opinion
Net carbs 8.27g 15.39g Potato
Protein 1.68g 2.05g Potato
Fats 0.56g 0.09g Seaweed
Carbs 9.57g 17.49g Potato
Calories 43kcal 77kcal Potato
Starch g 15.29g Potato
Fructose g 0.26g Potato
Sugar 0.6g 0.82g Seaweed
Fiber 1.3g 2.1g Potato
Calcium 168mg 12mg Seaweed
Iron 2.85mg 0.81mg Seaweed
Magnesium 121mg 23mg Seaweed
Phosphorus 42mg 57mg Potato
Potassium 89mg 425mg Potato
Sodium 233mg 6mg Potato
Zinc 1.23mg 0.3mg Seaweed
Copper 0.13mg 0.11mg Seaweed
Vitamin A 116IU 2IU Seaweed
Vitamin E 0.87mg 0.01mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 19.7mg Potato
Vitamin B1 0.05mg 0.081mg Potato
Vitamin B2 0.15mg 0.032mg Seaweed
Vitamin B3 0.47mg 1.061mg Potato
Vitamin B5 0.642mg 0.295mg Seaweed
Vitamin B6 0.002mg 0.298mg Potato
Folate 180µg 15µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 2µg Seaweed
Tryptophan 0.048mg 0.021mg Seaweed
Threonine 0.055mg 0.067mg Potato
Isoleucine 0.076mg 0.066mg Seaweed
Leucine 0.083mg 0.098mg Potato
Lysine 0.082mg 0.107mg Potato
Methionine 0.025mg 0.032mg Potato
Phenylalanine 0.043mg 0.081mg Potato
Valine 0.072mg 0.103mg Potato
Histidine 0.024mg 0.035mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.025g Potato
Monounsaturated Fat 0.098g 0.002g Seaweed
Polyunsaturated fat 0.047g 0.042g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Seaweed
18
Potato
Mineral Summary Score
47
Seaweed
20
Potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Seaweed
12%
Potato
Carbohydrates
10%
Seaweed
17%
Potato
Fats
3%
Seaweed
0%
Potato

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.22g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 86)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.2)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 227mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.222g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/170026/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.