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  6. Sweet potato vs. Nori

Sweet potato vs. Nori — In-Depth Nutrition Comparison

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Summary of differences between Sweet potato and Nori

  • Sweet potato has more Vitamin A RAE, and Fiber, however, Nori is higher in Vitamin C, Folate, Manganese, Vitamin B2, Iron, Copper, Zinc, and Vitamin B3.
  • Sweet potato covers your daily need of Vitamin A RAE 50% more than Nori.
  • Sweet potato has 10 times more Fiber than Nori. While Sweet potato has 3g of Fiber, Nori has only 0.3g.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Seaweed, laver, raw.

Infographic

Sweet potato vs Nori 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.
Sweet potato
Sweet potato
1
:
9
Nori
Nori
Contains more Magnesium +1150%
Contains more Calcium +133.3%
Contains more Iron +195.1%
Contains more Phosphorus +23.4%
Contains less Sodium -12.7%
Contains more Zinc +250%
Contains more Copper +74.8%
Contains more Manganese +282.9%
Contains more Selenium +16.7%
Equal in Potassium - 356
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +1150%
Contains more Calcium +133.3%
Contains more Iron +195.1%
Contains more Phosphorus +23.4%
Contains less Sodium -12.7%
Contains more Zinc +250%
Contains more Copper +74.8%
Contains more Manganese +282.9%
Contains more Selenium +16.7%
Equal in Potassium - 356

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.
Sweet potato
Sweet potato
3
:
7
Nori
Nori
Contains more Vitamin A +172.7%
Contains more Vitamin B5 +53.6%
Contains more Vitamin B6 +31.4%
Contains more Vitamin E +284.6%
Contains more Vitamin C +1525%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B2 +631.1%
Contains more Vitamin B3 +163.9%
Contains more Folate +1227.3%
Contains more Vitamin K +122.2%
Sweet potato
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%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin A +172.7%
Contains more Vitamin B5 +53.6%
Contains more Vitamin B6 +31.4%
Contains more Vitamin E +284.6%
Contains more Vitamin C +1525%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B2 +631.1%
Contains more Vitamin B3 +163.9%
Contains more Folate +1227.3%
Contains more Vitamin K +122.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
Nori
Nori
Contains more Carbs +293.7%
Contains more Protein +270.1%
Contains more Fats +460%
Contains more Other +284.7%
Equal in Water - 85.03
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Carbs +293.7%
Contains more Protein +270.1%
Contains more Fats +460%
Contains more Other +284.7%
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Nori
Nori
Contains less Saturated Fat -70.5%
Contains more Monounsaturated Fat +2400%
Contains more Polyunsaturated fat +685.7%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains less Saturated Fat -70.5%
Contains more Monounsaturated Fat +2400%
Contains more Polyunsaturated fat +685.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Nori
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Nori Opinion
Net carbs 17.12g 4.81g Sweet potato
Protein 1.57g 5.81g Nori
Fats 0.05g 0.28g Nori
Carbs 20.12g 5.11g Sweet potato
Calories 86kcal 35kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 0.49g Nori
Fiber 3g 0.3g Sweet potato
Calcium 30mg 70mg Nori
Iron 0.61mg 1.8mg Nori
Magnesium 25mg 2mg Sweet potato
Phosphorus 47mg 58mg Nori
Potassium 337mg 356mg Nori
Sodium 55mg 48mg Nori
Zinc 0.3mg 1.05mg Nori
Copper 0.151mg 0.264mg Nori
Manganese 0.258mg 0.988mg Nori
Selenium 0.6µg 0.7µg Nori
Vitamin A 14187IU 5202IU Sweet potato
Vitamin A RAE 709µg 260µg Sweet potato
Vitamin E 0.26mg 1mg Nori
Vitamin C 2.4mg 39mg Nori
Vitamin B1 0.078mg 0.098mg Nori
Vitamin B2 0.061mg 0.446mg Nori
Vitamin B3 0.557mg 1.47mg Nori
Vitamin B5 0.8mg 0.521mg Sweet potato
Vitamin B6 0.209mg 0.159mg Sweet potato
Folate 11µg 146µg Nori
Vitamin K 1.8µg 4µg Nori
Tryptophan 0.031mg 0.043mg Nori
Threonine 0.083mg 0.232mg Nori
Isoleucine 0.055mg 0.259mg Nori
Leucine 0.092mg 0.501mg Nori
Lysine 0.066mg 0.222mg Nori
Methionine 0.029mg 0.145mg Nori
Phenylalanine 0.089mg 0.273mg Nori
Valine 0.086mg 0.402mg Nori
Histidine 0.031mg 0.14mg Nori
Saturated Fat 0.018g 0.061g Sweet potato
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.001g 0.025g Nori
Polyunsaturated fat 0.014g 0.11g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Nori
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
85%
Sweet potato
67%
Nori
Minerals Daily Need Coverage Score
20%
Sweet potato
40%
Nori

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.043g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 3.69g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 70)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.2)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.