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  6. Seaweed vs. Red potato

Seaweed vs. Red potato — In-Depth Nutrition Comparison

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Summary of differences between Seaweed and Red potato

  • Seaweed has more Vitamin K, Folate, Iron, Magnesium, Calcium, and Vitamin B2, however, Red potato is higher in Vitamin B6, Potassium, and Vitamin C.
  • Seaweed covers your daily need of Vitamin K 53% more than Red potato.
  • Seaweed has 19 times more Sodium than Red potato. While Seaweed has 233mg of Sodium, Red potato has only 12mg.

These are the specific foods used in this comparison Seaweed, kelp, raw and Potatoes, red, flesh and skin, baked.

Infographic

Seaweed vs Red 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.
Seaweed
Seaweed
6
:
4
Red potato
Red potato
Contains more Calcium +1766.7%
Contains more Iron +307.1%
Contains more Magnesium +332.1%
Contains more Zinc +207.5%
Contains more Manganese +15.6%
Contains more Phosphorus +71.4%
Contains more Potassium +512.4%
Contains less Sodium -94.8%
Contains more Copper +33.8%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +1766.7%
Contains more Iron +307.1%
Contains more Magnesium +332.1%
Contains more Zinc +207.5%
Contains more Manganese +15.6%
Contains more Phosphorus +71.4%
Contains more Potassium +512.4%
Contains less Sodium -94.8%
Contains more Copper +33.8%

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.
Seaweed
Seaweed
6
:
4
Red potato
Red potato
Contains more Vitamin A +1060%
Contains more Vitamin E +987.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B5 +88.3%
Contains more Folate +566.7%
Contains more Vitamin K +2257.1%
Contains more Vitamin C +320%
Contains more Vitamin B1 +44%
Contains more Vitamin B3 +239.4%
Contains more Vitamin B6 +10500%
Seaweed
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%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +1060%
Contains more Vitamin E +987.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B5 +88.3%
Contains more Folate +566.7%
Contains more Vitamin K +2257.1%
Contains more Vitamin C +320%
Contains more Vitamin B1 +44%
Contains more Vitamin B3 +239.4%
Contains more Vitamin B6 +10500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Red potato
Red potato
Contains more Fats +273.3%
Contains more Other +412.4%
Contains more Protein +36.9%
Contains more Carbs +104.7%
Equal in Water - 76.67
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Fats +273.3%
Contains more Other +412.4%
Contains more Protein +36.9%
Contains more Carbs +104.7%
Equal in Water - 76.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +4800%
Contains less Saturated Fat -89.5%
Equal in Polyunsaturated fat - 0.043
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +4800%
Contains less Saturated Fat -89.5%
Equal in Polyunsaturated fat - 0.043

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Red potato
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Red potato Opinion
Net carbs 8.27g 17.79g Red potato
Protein 1.68g 2.3g Red potato
Fats 0.56g 0.15g Seaweed
Carbs 9.57g 19.59g Red potato
Calories 43kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 0.6g 1.43g Seaweed
Fiber 1.3g 1.8g Red potato
Calcium 168mg 9mg Seaweed
Iron 2.85mg 0.7mg Seaweed
Magnesium 121mg 28mg Seaweed
Phosphorus 42mg 72mg Red potato
Potassium 89mg 545mg Red potato
Sodium 233mg 12mg Red potato
Zinc 1.23mg 0.4mg Seaweed
Copper 0.13mg 0.174mg Red potato
Manganese 0.2mg 0.173mg Seaweed
Selenium 0.7µg Seaweed
Vitamin A 116IU 10IU Seaweed
Vitamin A RAE 6µg 1µg Seaweed
Vitamin E 0.87mg 0.08mg Seaweed
Vitamin C 3mg 12.6mg Red potato
Vitamin B1 0.05mg 0.072mg Red potato
Vitamin B2 0.15mg 0.05mg Seaweed
Vitamin B3 0.47mg 1.595mg Red potato
Vitamin B5 0.642mg 0.341mg Seaweed
Vitamin B6 0.002mg 0.212mg Red potato
Folate 180µg 27µg Seaweed
Vitamin K 66µg 2.8µg Seaweed
Tryptophan 0.048mg 0.023mg Seaweed
Threonine 0.055mg 0.075mg Red potato
Isoleucine 0.076mg 0.074mg Seaweed
Leucine 0.083mg 0.109mg Red potato
Lysine 0.082mg 0.12mg Red potato
Methionine 0.025mg 0.035mg Red potato
Phenylalanine 0.043mg 0.091mg Red potato
Valine 0.072mg 0.115mg Red potato
Histidine 0.024mg 0.039mg Red potato
Saturated Fat 0.247g 0.026g Red potato
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.002g Seaweed
Polyunsaturated fat 0.047g 0.043g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Red potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Seaweed
17%
Red potato
Minerals Daily Need Coverage Score
41%
Seaweed
22%
Red potato

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.83g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 89)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 221mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.221g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.