Seaweed vs. Yam — In-Depth Nutrition Comparison
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What are the differences between seaweed and yam?
- Seaweed is higher in vitamin K, folate, iron, magnesium, and calcium, yet yam is higher in vitamin B6, potassium, fiber, and vitamin C.
- Seaweed's daily need coverage for vitamin K is 53% more.
- Seaweed has 29 times more sodium than yam. While seaweed has 233mg of sodium, yam has only 8mg.
We used Seaweed, kelp, raw and Yam, cooked, boiled, drained, or baked, without salt 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 | +572.2% |
| Contains more CalciumCalcium | +1100% |
| Contains more IronIron | +448.1% |
| Contains more ZincZinc | +515% |
| Contains more PotassiumPotassium | +652.8% |
| Contains more CopperCopper | +16.9% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains less SodiumSodium | -96.6% |
| Contains more ManganeseManganese | +85.5% |
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.
| Contains more Vitamin EVitamin E | +155.9% |
| Contains more Vitamin B2Vitamin B2 | +435.7% |
| Contains more Vitamin B5Vitamin B5 | +106.4% |
| Contains more Vitamin KVitamin K | +2769.6% |
| Contains more FolateFolate | +1025% |
| Contains more Vitamin CVitamin C | +303.3% |
| Contains more Vitamin B1Vitamin B1 | +90% |
| Contains more Vitamin B3Vitamin B3 | +17.4% |
| Contains more Vitamin B6Vitamin B6 | +11300% |
| Contains more CholineCholine | +26.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 2.3µg | 53% |
| Folate | 180µg | 16µg | 41% |
| Iron | 2.85mg | 0.52mg | 29% |
| Magnesium | 121mg | 18mg | 25% |
| Potassium | 89mg | 670mg | 17% |
| Vitamin B6 | 0.002mg | 0.228mg | 17% |
| Calcium | 168mg | 14mg | 15% |
| Vitamin C | 3mg | 12.1mg | 10% |
| Fiber | 1.3g | 3.9g | 10% |
| Sodium | 233mg | 8mg | 10% |
| Zinc | 1.23mg | 0.2mg | 9% |
| Vitamin B2 | 0.15mg | 0.028mg | 9% |
| Manganese | 0.2mg | 0.371mg | 7% |
| Vitamin B5 | 0.642mg | 0.311mg | 7% |
| Carbs | 9.57g | 27.48g | 6% |
| Calories | 43kcal | 116kcal | 4% |
| Vitamin B1 | 0.05mg | 0.095mg | 4% |
| Vitamin E | 0.87mg | 0.34mg | 4% |
| Copper | 0.13mg | 0.152mg | 2% |
| Phosphorus | 42mg | 49mg | 1% |
| Vitamin B3 | 0.47mg | 0.552mg | 1% |
| Fats | 0.56g | 0.14g | 1% |
| Choline | 12.8mg | 16.2mg | 1% |
| Saturated fat | 0.247g | 0.029g | 1% |
| Protein | 1.68g | 1.49g | 0% |
| Net carbs | 8.27g | 23.58g | N/A |
| Sugar | 0.6g | 0.49g | N/A |
| Vitamin A | 6µg | 6µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Monounsaturated fat | 0.098g | 0.005g | 0% |
| Polyunsaturated fat | 0.047g | 0.06g | 0% |
| Tryptophan | 0.048mg | 0.012mg | 0% |
| Threonine | 0.055mg | 0.052mg | 0% |
| Isoleucine | 0.076mg | 0.05mg | 0% |
| Leucine | 0.083mg | 0.094mg | 0% |
| Lysine | 0.082mg | 0.058mg | 0% |
| Methionine | 0.025mg | 0.02mg | 0% |
| Phenylalanine | 0.043mg | 0.069mg | 0% |
| Valine | 0.072mg | 0.06mg | 0% |
| Histidine | 0.024mg | 0.033mg | 0% |
| Omega-3 - EPA | 0.004g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.8% |
| Contains more FatsFats | +300% |
| Contains more WaterWater | +16.3% |
| Contains more OtherOther | +769.7% |
| Contains more CarbsCarbs | +187.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1860% |
| Contains less Sat. FatSaturated fat | -88.3% |
| Contains more Poly. FatPolyunsaturated fat | +27.7% |
