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Seaweed vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between seaweed and sweet potatoes

  • Seaweed has more vitamin K, folate, iron, magnesium, and calcium; however, sweet potatoes are higher in vitamin A, vitamin B6, vitamin C, manganese, and potassium.
  • Sweet potatoes cover your daily need for vitamin A, 382% more than seaweed.
  • Seaweed has 30 times more folate than sweet potatoes. While seaweed has 180µg of folate, sweet potatoes have only 6µg.

These are the specific foods used in this comparison Seaweed, kelp, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Seaweed vs Sweet 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more MagnesiumMagnesium +348.1%
Contains more CalciumCalcium +342.1%
Contains more IronIron +313%
Contains more ZincZinc +284.4%
Contains more SeleniumSelenium +250%
Contains more PotassiumPotassium +433.7%
Contains more CopperCopper +23.8%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +148.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin EVitamin E +22.5%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin KVitamin K +2769.6%
Contains more FolateFolate +2900%
Contains more Vitamin CVitamin C +553.3%
Contains more Vitamin AVitamin A +15916.7%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B3Vitamin B3 +216.4%
Contains more Vitamin B5Vitamin B5 +37.7%
Contains more Vitamin B6Vitamin B6 +14200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.1mg

All nutrients comparison - raw data values

Nutrient Seaweed Sweet potato DV% diff.
Vitamin A 6µg 961µg 106%
Vitamin K 66µg 2.3µg 53%
Folate 180µg 6µg 44%
Iron 2.85mg 0.69mg 27%
Vitamin B6 0.002mg 0.286mg 22%
Magnesium 121mg 27mg 22%
Vitamin C 3mg 19.6mg 18%
Manganese 0.2mg 0.497mg 13%
Calcium 168mg 38mg 13%
Potassium 89mg 475mg 11%
Sodium 233mg 36mg 9%
Fiber 1.3g 3.3g 8%
Zinc 1.23mg 0.32mg 8%
Vitamin B3 0.47mg 1.487mg 6%
Vitamin B5 0.642mg 0.884mg 5%
Vitamin B1 0.05mg 0.107mg 5%
Carbs 9.57g 20.71g 4%
Vitamin B2 0.15mg 0.106mg 3%
Copper 0.13mg 0.161mg 3%
Starch 7.05g 3%
Calories 43kcal 90kcal 2%
Phosphorus 42mg 54mg 2%
Protein 1.68g 2.01g 1%
Fructose 0.5g 1%
Vitamin E 0.87mg 0.71mg 1%
Fats 0.56g 0.15g 1%
Saturated fat 0.247g 0.052g 1%
Selenium 0.7µg 0.2µg 1%
Net carbs 8.27g 17.41g N/A
Sugar 0.6g 6.48g N/A
Choline 12.8mg 13.1mg 0%
Monounsaturated fat 0.098g 0.002g 0%
Polyunsaturated fat 0.047g 0.092g 0%
Tryptophan 0.048mg 0.04mg 0%
Threonine 0.055mg 0.107mg 0%
Isoleucine 0.076mg 0.07mg 0%
Leucine 0.083mg 0.118mg 0%
Lysine 0.082mg 0.084mg 0%
Methionine 0.025mg 0.037mg 0%
Phenylalanine 0.043mg 0.114mg 0%
Valine 0.072mg 0.11mg 0%
Histidine 0.024mg 0.039mg 0%
Omega-3 - EPA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more FatsFats +273.3%
Contains more OtherOther +389.6%
Contains more ProteinProtein +19.6%
Contains more CarbsCarbs +116.4%
~equal in Water ~75.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +4800%
Contains less Sat. FatSaturated fat -78.9%
Contains more Poly. FatPolyunsaturated fat +95.7%

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.