Seaweed vs. Potato — In-Depth Nutrition Comparison
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What are the differences between seaweed and potatoes?
- Seaweed is higher in vitamin K, folate, iron, magnesium, calcium, and vitamin B2, yet potatoes are 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 potatoes. While seaweed has 233mg of sodium, potatoes have only 6mg.
We used Seaweed, kelp, raw and Potatoes, flesh, and skin, raw types in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +426.1% |
| Contains more CalciumCalcium | +1300% |
| Contains more IronIron | +251.9% |
| Contains more CopperCopper | +18.2% |
| Contains more ZincZinc | +310% |
| Contains more SeleniumSelenium | +75% |
| Contains more PotassiumPotassium | +377.5% |
| Contains more PhosphorusPhosphorus | +35.7% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8600% |
| Contains more Vitamin B2Vitamin B2 | +368.8% |
| Contains more Vitamin B5Vitamin B5 | +117.6% |
| Contains more Vitamin KVitamin K | +3200% |
| Contains more FolateFolate | +1100% |
| Contains more Vitamin CVitamin C | +556.7% |
| Contains more Vitamin B1Vitamin B1 | +62% |
| Contains more Vitamin B3Vitamin B3 | +125.7% |
| Contains more Vitamin B6Vitamin B6 | +14800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 2µg | 53% |
| Folate | 180µg | 15µg | 41% |
| Iron | 2.85mg | 0.81mg | 26% |
| Vitamin B6 | 0.002mg | 0.298mg | 23% |
| Magnesium | 121mg | 23mg | 23% |
| Vitamin C | 3mg | 19.7mg | 19% |
| Calcium | 168mg | 12mg | 16% |
| Sodium | 233mg | 6mg | 10% |
| Potassium | 89mg | 425mg | 10% |
| Vitamin B2 | 0.15mg | 0.032mg | 9% |
| Zinc | 1.23mg | 0.3mg | 8% |
| Vitamin B5 | 0.642mg | 0.295mg | 7% |
| Vitamin E | 0.87mg | 0.01mg | 6% |
| Starch | 15.29g | 6% | |
| Vitamin B3 | 0.47mg | 1.061mg | 4% |
| Fiber | 1.3g | 2.1g | 3% |
| Carbs | 9.57g | 17.49g | 3% |
| Vitamin B1 | 0.05mg | 0.081mg | 3% |
| Calories | 43kcal | 77kcal | 2% |
| Phosphorus | 42mg | 57mg | 2% |
| Copper | 0.13mg | 0.11mg | 2% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Protein | 1.68g | 2.05g | 1% |
| Vitamin A | 6µg | 0µg | 1% |
| Fats | 0.56g | 0.09g | 1% |
| Saturated fat | 0.247g | 0.025g | 1% |
| Net carbs | 8.27g | 15.39g | N/A |
| Sugar | 0.6g | 0.82g | N/A |
| Manganese | 0.2mg | 0.2mg | 0% |
| Choline | 12.8mg | 12.1mg | 0% |
| Monounsaturated fat | 0.098g | 0.002g | 0% |
| Polyunsaturated fat | 0.047g | 0.042g | 0% |
| Tryptophan | 0.048mg | 0.021mg | 0% |
| Threonine | 0.055mg | 0.067mg | 0% |
| Isoleucine | 0.076mg | 0.066mg | 0% |
| Leucine | 0.083mg | 0.098mg | 0% |
| Lysine | 0.082mg | 0.107mg | 0% |
| Methionine | 0.025mg | 0.032mg | 0% |
| Phenylalanine | 0.043mg | 0.081mg | 0% |
| Valine | 0.072mg | 0.103mg | 0% |
| Histidine | 0.024mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% | |
| Omega-3 - EPA | 0.004g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +522.2% |
| Contains more OtherOther | +490.2% |
| Contains more ProteinProtein | +22% |
| Contains more CarbsCarbs | +82.8% |
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4800% |
| Contains more Poly. FatPolyunsaturated fat | +11.9% |
| Contains less Sat. FatSaturated fat | -89.9% |