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  6. Seaweed vs. Yam

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

Seaweed vs Yam 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.
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%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
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%
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Yam
Yam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~6µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Yam 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 E 0.87mg 0.34mg 4%
Vitamin B1 0.05mg 0.095mg 4%
Copper 0.13mg 0.152mg 2%
Fats 0.56g 0.14g 1%
Phosphorus 42mg 49mg 1%
Vitamin B3 0.47mg 0.552mg 1%
Choline 12.8mg 16.2mg 1%
Saturated fat 0.247g 0.029g 1%
Protein 1.68g 1.49g 0%
Protein per 100 calories 3.9g 1.3g N/A
Calories per 10 g protein 256kcal 779kcal N/A
Weight per 100 calories 233g 86g N/A
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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +1860%
Contains less Sat. FatSaturated fat -88.3%
Contains more Poly. FatPolyunsaturated fat +27.7%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.