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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 RAE, Vitamin B6, and Potassium.
  • Sweet potato's daily need coverage for Vitamin A RAE 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
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.
Contains more Calcium +460%
Contains more Iron +367.2%
Contains more Magnesium +384%
Contains more Zinc +310%
Contains more Selenium +16.7%
Contains more Phosphorus +11.9%
Contains more Potassium +278.7%
Contains less Sodium -76.4%
Contains more Copper +16.2%
Contains more Manganese +29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +460%
Contains more Iron +367.2%
Contains more Magnesium +384%
Contains more Zinc +310%
Contains more Selenium +16.7%
Contains more Phosphorus +11.9%
Contains more Potassium +278.7%
Contains less Sodium -76.4%
Contains more Copper +16.2%
Contains more Manganese +29%

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 E +234.6%
Contains more Vitamin C +25%
Contains more Vitamin B2 +145.9%
Contains more Folate +1536.4%
Contains more Vitamin K +3566.7%
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 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 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +234.6%
Contains more Vitamin C +25%
Contains more Vitamin B2 +145.9%
Contains more Folate +1536.4%
Contains more Vitamin K +3566.7%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1020%
Contains more Other +574.5%
Contains more Carbs +110.2%
Equal in Protein - 1.57
Equal in Water - 77.28
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Fats +1020%
Contains more Other +574.5%
Contains more Carbs +110.2%
Equal in Protein - 1.57
Equal in Water - 77.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +9700%
Contains more Polyunsaturated fat +235.7%
Contains less Saturated Fat -92.7%
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +9700%
Contains more Polyunsaturated fat +235.7%
Contains less Saturated Fat -92.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Seaweed Sweet potato Opinion
Net carbs 8.27g 17.12g Sweet potato
Protein 1.68g 1.57g Seaweed
Fats 0.56g 0.05g Seaweed
Carbs 9.57g 20.12g Sweet potato
Calories 43kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 0.6g 4.18g Seaweed
Fiber 1.3g 3g Sweet potato
Calcium 168mg 30mg Seaweed
Iron 2.85mg 0.61mg Seaweed
Magnesium 121mg 25mg Seaweed
Phosphorus 42mg 47mg Sweet potato
Potassium 89mg 337mg Sweet potato
Sodium 233mg 55mg Sweet potato
Zinc 1.23mg 0.3mg Seaweed
Copper 0.13mg 0.151mg Sweet potato
Manganese 0.2mg 0.258mg Sweet potato
Selenium 0.7µg 0.6µg Seaweed
Vitamin A 116IU 14187IU Sweet potato
Vitamin A RAE 6µg 709µg Sweet potato
Vitamin E 0.87mg 0.26mg Seaweed
Vitamin C 3mg 2.4mg Seaweed
Vitamin B1 0.05mg 0.078mg Sweet potato
Vitamin B2 0.15mg 0.061mg Seaweed
Vitamin B3 0.47mg 0.557mg Sweet potato
Vitamin B5 0.642mg 0.8mg Sweet potato
Vitamin B6 0.002mg 0.209mg Sweet potato
Folate 180µg 11µg Seaweed
Vitamin K 66µg 1.8µg Seaweed
Tryptophan 0.048mg 0.031mg Seaweed
Threonine 0.055mg 0.083mg Sweet potato
Isoleucine 0.076mg 0.055mg Seaweed
Leucine 0.083mg 0.092mg Sweet potato
Lysine 0.082mg 0.066mg Seaweed
Methionine 0.025mg 0.029mg Sweet potato
Phenylalanine 0.043mg 0.089mg Sweet potato
Valine 0.072mg 0.086mg Sweet potato
Histidine 0.024mg 0.031mg Sweet potato
Saturated Fat 0.247g 0.018g Sweet potato
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.001g Seaweed
Polyunsaturated fat 0.047g 0.014g Seaweed

Which food is preferable for your diet?

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

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
85%
Sweet potato
Minerals Daily Need Coverage Score
41%
Seaweed
20%
Sweet potato

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.

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/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.