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Seaweed vs Yam - In-Depth Nutrition Comparison

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What are the main differences between Seaweed and Yam?

  • Seaweed is richer in Vitamin K, Folate, Iron, Magnesium, and Calcium, yet Yam is richer in Vitamin B6, Potassium, Vitamin C, and Fiber.
  • Seaweed's daily need coverage for Vitamin K is 53% higher.
  • Seaweed has 26 times more Sodium than Yam. Seaweed has 233mg of Sodium, while Yam has 9mg.

We used Seaweed, kelp, raw and Yam, raw types in this comparison.

Infographic

Seaweed vs Yam 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
:
4
Yam
Contains more Calcium +888.2%
Contains more Iron +427.8%
Contains more Magnesium +476.2%
Contains more Zinc +412.5%
Contains more Phosphorus +31%
Contains more Potassium +816.9%
Contains less Sodium -96.1%
Contains more Copper +36.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +888.2%
Contains more Iron +427.8%
Contains more Magnesium +476.2%
Contains more Zinc +412.5%
Contains more Phosphorus +31%
Contains more Potassium +816.9%
Contains less Sodium -96.1%
Contains more Copper +36.9%

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 Folate +682.6%
Contains more Vitamin K +2769.6%
Contains more Vitamin A +19%
Contains more Vitamin C +470%
Contains more Vitamin B1 +124%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B6 +14550%
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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin E +148.6%
Contains more Vitamin B2 +368.8%
Contains more Vitamin B5 +104.5%
Contains more Folate +682.6%
Contains more Vitamin K +2769.6%
Contains more Vitamin A +19%
Contains more Vitamin C +470%
Contains more Vitamin B1 +124%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B6 +14550%

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 Yam
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Seaweed Yam Opinion
Net carbs 8.27g 23.78g Yam
Protein 1.68g 1.53g Seaweed
Fats 0.56g 0.17g Seaweed
Carbs 9.57g 27.88g Yam
Calories 43kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 0.6g 0.5g Yam
Fiber 1.3g 4.1g Yam
Calcium 168mg 17mg Seaweed
Iron 2.85mg 0.54mg Seaweed
Magnesium 121mg 21mg Seaweed
Phosphorus 42mg 55mg Yam
Potassium 89mg 816mg Yam
Sodium 233mg 9mg Yam
Zinc 1.23mg 0.24mg Seaweed
Copper 0.13mg 0.178mg Yam
Vitamin A 116IU 138IU Yam
Vitamin E 0.87mg 0.35mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 17.1mg Yam
Vitamin B1 0.05mg 0.112mg Yam
Vitamin B2 0.15mg 0.032mg Seaweed
Vitamin B3 0.47mg 0.552mg Yam
Vitamin B5 0.642mg 0.314mg Seaweed
Vitamin B6 0.002mg 0.293mg Yam
Folate 180µg 23µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 2.3µg Seaweed
Tryptophan 0.048mg 0.012mg Seaweed
Threonine 0.055mg 0.054mg Seaweed
Isoleucine 0.076mg 0.052mg Seaweed
Leucine 0.083mg 0.096mg Yam
Lysine 0.082mg 0.059mg Seaweed
Methionine 0.025mg 0.021mg Seaweed
Phenylalanine 0.043mg 0.071mg Yam
Valine 0.072mg 0.062mg Seaweed
Histidine 0.024mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.037g Yam
Monounsaturated Fat 0.098g 0.006g Seaweed
Polyunsaturated fat 0.047g 0.076g Yam

Which food is preferable for your diet?

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

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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
19
Yam
Mineral Summary Score
47
Seaweed
25
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 food.
Protein
10%
Seaweed
9%
Yam
Carbohydrates
10%
Seaweed
28%
Yam
Fats
3%
Seaweed
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (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 - 51)
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

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.