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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 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 for vitamin A, 180% 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Nori
Nori
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +1150%
Contains more CalciumCalcium +133.3%
Contains more IronIron +195.1%
Contains more CopperCopper +74.8%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +23.4%
Contains less SodiumSodium -12.7%
Contains more ManganeseManganese +282.9%
Contains more SeleniumSelenium +16.7%
~equal in Potassium ~356mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Nori
Nori
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin AVitamin A +172.7%
Contains more Vitamin B5Vitamin B5 +53.6%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more CholineCholine +18.3%
Contains more Vitamin CVitamin C +1525%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +25.6%
Contains more Vitamin B2Vitamin B2 +631.1%
Contains more Vitamin B3Vitamin B3 +163.9%
Contains more Vitamin KVitamin K +122.2%
Contains more FolateFolate +1227.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Nori DV% diff.
Vitamin A 709µg 260µg 50%
Vitamin C 2.4mg 39mg 41%
Folate 11µg 146µg 34%
Manganese 0.258mg 0.988mg 32%
Vitamin B2 0.061mg 0.446mg 30%
Iron 0.61mg 1.8mg 15%
Copper 0.151mg 0.264mg 13%
Fiber 3g 0.3g 11%
Protein 1.57g 5.81g 8%
Zinc 0.3mg 1.05mg 7%
Vitamin B3 0.557mg 1.47mg 6%
Vitamin B5 0.8mg 0.521mg 6%
Starch 12.65g 5%
Magnesium 25mg 2mg 5%
Carbs 20.12g 5.11g 5%
Vitamin E 0.26mg 1mg 5%
Vitamin B6 0.209mg 0.159mg 4%
Calcium 30mg 70mg 4%
Calories 86kcal 35kcal 3%
Vitamin K 1.8µg 4µg 2%
Vitamin B1 0.078mg 0.098mg 2%
Phosphorus 47mg 58mg 2%
Fructose 0.7g 1%
Potassium 337mg 356mg 1%
Polyunsaturated fat 0.014g 0.11g 1%
Fats 0.05g 0.28g 0%
Net carbs 17.12g 4.81g N/A
Sugar 4.18g 0.49g N/A
Sodium 55mg 48mg 0%
Selenium 0.6µg 0.7µg 0%
Choline 12.3mg 10.4mg 0%
Saturated fat 0.018g 0.061g 0%
Monounsaturated fat 0.001g 0.025g 0%
Tryptophan 0.031mg 0.043mg 0%
Threonine 0.083mg 0.232mg 0%
Isoleucine 0.055mg 0.259mg 0%
Leucine 0.092mg 0.501mg 0%
Lysine 0.066mg 0.222mg 0%
Methionine 0.029mg 0.145mg 0%
Phenylalanine 0.089mg 0.273mg 0%
Valine 0.086mg 0.402mg 0%
Histidine 0.031mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Nori
Nori
4
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 CarbsCarbs +293.7%
Contains more ProteinProtein +270.1%
Contains more FatsFats +460%
Contains more OtherOther +284.7%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Nori
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains less Sat. FatSaturated fat -70.5%
Contains more Mono. FatMonounsaturated fat +2400%
Contains more Poly. FatPolyunsaturated fat +685.7%

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.