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Seaweed vs Sweet potato - In-Depth Nutrition Comparison

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Important differences between Seaweed and Sweet potato

  • Seaweed has more Vitamin K, Folate, Iron, Magnesium, Calcium, and Zinc, however Sweet potato has more Vitamin A, Vitamin B6, and Potassium.
  • Sweet potato's daily need coverage for Vitamin A is 78% more.
  • Seaweed has 37 times more Vitamin K than Sweet potato. Seaweed has 66µg of Vitamin K, while Sweet potato has 1.8µg.
  • Sweet potato is lower in Sodium.

The food varieties used in the comparison are Seaweed, kelp, raw and Sweet potato, raw, unprepared.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +367.2%
Contains more Calcium +460%
Contains more Magnesium +384%
Contains more Zinc +310%
Contains more Potassium +278.7%
Contains more Copper +16.2%
Contains more Phosphorus +11.9%
Contains less Sodium -76.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Iron +367.2%
Contains more Calcium +460%
Contains more Magnesium +384%
Contains more Zinc +310%
Contains more Potassium +278.7%
Contains more Copper +16.2%
Contains more Phosphorus +11.9%
Contains less Sodium -76.4%

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
:
Contains more Vitamin C +25%
Contains more Vitamin E +234.6%
Contains more Vitamin B2 +145.9%
Contains more Vitamin K +3566.7%
Contains more Folate +1536.4%
Contains more Vitamin A +12130.2%
Contains more Vitamin B1 +56%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +24.6%
Contains more Vitamin B6 +10350%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +25%
Contains more Vitamin E +234.6%
Contains more Vitamin B2 +145.9%
Contains more Vitamin K +3566.7%
Contains more Folate +1536.4%
Contains more Vitamin A +12130.2%
Contains more Vitamin B1 +56%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +24.6%
Contains more Vitamin B6 +10350%

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
85
Sweet potato
Mineral Summary Score
47
Seaweed
21
Sweet 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
9%
Sweet potato
Carbohydrates
10%
Seaweed
20%
Sweet potato
Fats
3%
Seaweed
0%
Sweet potato

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 Sweet potato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 178mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.229g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 3.58g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 70)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Seaweed Sweet potato Opinion
Calories 43 86 Sweet potato
Protein 1.68 1.57 Seaweed
Fats 0.56 0.05 Seaweed
Vitamin C 3 2.4 Seaweed
Carbs 9.57 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 0.61 Seaweed
Calcium 168 30 Seaweed
Potassium 89 337 Sweet potato
Magnesium 121 25 Seaweed
Sugar 0.6 4.18 Seaweed
Fiber 1.3 3 Sweet potato
Copper 0.13 0.151 Sweet potato
Zinc 1.23 0.3 Seaweed
Starch 12.65 Sweet potato
Phosphorus 42 47 Sweet potato
Sodium 233 55 Sweet potato
Vitamin A 116 14187 Sweet potato
Vitamin E 0.87 0.26 Seaweed
Vitamin D 0 0
Vitamin B1 0.05 0.078 Sweet potato
Vitamin B2 0.15 0.061 Seaweed
Vitamin B3 0.47 0.557 Sweet potato
Vitamin B5 0.642 0.8 Sweet potato
Vitamin B6 0.002 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 66 1.8 Seaweed
Folate 180 11 Seaweed
Trans Fat 0 0
Saturated Fat 0.247 0.018 Sweet potato
Monounsaturated Fat 0.098 0.001 Seaweed
Polyunsaturated fat 0.047 0.014 Seaweed
Tryptophan 0.048 0.031 Seaweed
Threonine 0.055 0.083 Sweet potato
Isoleucine 0.076 0.055 Seaweed
Leucine 0.083 0.092 Sweet potato
Lysine 0.082 0.066 Seaweed
Methionine 0.025 0.029 Sweet potato
Phenylalanine 0.043 0.089 Sweet potato
Valine 0.072 0.086 Sweet potato
Histidine 0.024 0.031 Sweet potato
Fructose 0.7 Sweet potato

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.