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Seaweed vs Yam - In-Depth Nutrition Comparison

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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
:
4
Yam
Contains more Iron +427.8%
Contains more Calcium +888.2%
Contains more Magnesium +476.2%
Contains more Zinc +412.5%
Contains more Potassium +816.9%
Contains more Copper +36.9%
Contains more Phosphorus +31%
Contains less Sodium -96.1%
Contains more Iron +427.8%
Contains more Calcium +888.2%
Contains more Magnesium +476.2%
Contains more Zinc +412.5%
Contains more Potassium +816.9%
Contains more Copper +36.9%
Contains more Phosphorus +31%
Contains less Sodium -96.1%

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
:
5
Yam
Contains more Vitamin E +148.6%
Contains more Vitamin B2 +368.8%
Contains more Vitamin B5 +104.5%
Contains more Vitamin K +2769.6%
Contains more Vitamin C +470%
Contains more Vitamin A +19%
Contains more Vitamin B1 +124%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B6 +14550%
Contains more Vitamin E +148.6%
Contains more Vitamin B2 +368.8%
Contains more Vitamin B5 +104.5%
Contains more Vitamin K +2769.6%
Contains more Vitamin C +470%
Contains more Vitamin A +19%
Contains more Vitamin B1 +124%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B6 +14550%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Seaweed
16
Yam
Mineral Summary Score
35
Seaweed
19
Yam

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 the food
Protein
10%
Seaweed
9%
Yam
Carbohydrates
10%
Seaweed
28%
Yam
Fats
3%
Seaweed
1%
Yam

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seaweed Yam
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat 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 in case of diets?

ok
ok
is better in case of low diet
Seaweed Yam
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 Sugars?
Yam
Yam contains less Sugars (difference - 0.1g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 224mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.21g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 37)
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seaweed Yam Opinion
Calories 43 118 Yam
Protein 1.68 1.53 Seaweed
Fats 0.56 0.17 Seaweed
Vitamin C 3 17.1 Yam
Carbs 9.57 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 0.54 Seaweed
Calcium 168 17 Seaweed
Potassium 89 816 Yam
Magnesium 121 21 Seaweed
Sugars 0.6 0.5 Seaweed
Fiber 1.3 4.1 Yam
Copper 0.13 0.178 Yam
Zinc 1.23 0.24 Seaweed
Starch
Phosphorus 42 55 Yam
Sodium 233 9 Yam
Vitamin A 116 138 Yam
Vitamin E 0.87 0.35 Seaweed
Vitamin D 0 0
Vitamin B1 0.05 0.112 Yam
Vitamin B2 0.15 0.032 Seaweed
Vitamin B3 0.47 0.552 Yam
Vitamin B5 0.642 0.314 Seaweed
Vitamin B6 0.002 0.293 Yam
Vitamin B12 0 0
Vitamin K 66 2.3 Seaweed
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.247 0.037 Yam
Monounsaturated Fat 0.098 0.006 Seaweed
Polyunsaturated fat 0.047 0.076 Yam
Tryptophan 0.048 0.012 Seaweed
Threonine 0.055 0.054 Seaweed
Isoleucine 0.076 0.052 Seaweed
Leucine 0.083 0.096 Yam
Lysine 0.082 0.059 Seaweed
Methionine 0.025 0.021 Seaweed
Phenylalanine 0.043 0.071 Yam
Valine 0.072 0.062 Seaweed
Histidine 0.024 0.034 Yam
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.