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  6. Sweet potato vs. Nori

Sweet potato vs. Nori — In-Depth Nutrition Comparison

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The main differences between sweet potatoes and nori

  • Sweet potatoes are richer in vitamin A, fiber, vitamin B6, and vitamin B5, yet nori is richer in folate, vitamin B2, vitamin C, manganese, iron, and copper.
  • Daily need coverage for vitamin A for sweet potatoes is 280% higher.
  • Sweet potatoes contain 11 times more fiber than nori. Sweet potatoes contain 3.3g of fiber, while nori contains 0.3g.

Food types used in this article are Sweet potato, cooked, baked in skin, flesh, without salt 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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Nori
Nori
6
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 +1250%
Contains more PotassiumPotassium +33.4%
Contains less SodiumSodium -25%
Contains more CalciumCalcium +84.2%
Contains more IronIron +160.9%
Contains more CopperCopper +64%
Contains more ZincZinc +228.1%
Contains more ManganeseManganese +98.8%
Contains more SeleniumSelenium +250%
~equal in Phosphorus ~58mg

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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Nori
Nori
5
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 +269.6%
Contains more Vitamin B5Vitamin B5 +69.7%
Contains more Vitamin B6Vitamin B6 +79.9%
Contains more CholineCholine +26%
Contains more Vitamin CVitamin C +99%
Contains more Vitamin EVitamin E +40.8%
Contains more Vitamin B2Vitamin B2 +320.8%
Contains more Vitamin KVitamin K +73.9%
Contains more FolateFolate +2333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.098mg
~equal in Vitamin B3 ~1.47mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Nori DV% diff.
Vitamin A 961µg 260µg 78%
Folate 6µg 146µg 35%
Vitamin B2 0.106mg 0.446mg 26%
Vitamin C 19.6mg 39mg 22%
Manganese 0.497mg 0.988mg 21%
Iron 0.69mg 1.8mg 14%
Fiber 3.3g 0.3g 12%
Copper 0.161mg 0.264mg 11%
Vitamin B6 0.286mg 0.159mg 10%
Protein 2.01g 5.81g 8%
Zinc 0.32mg 1.05mg 7%
Vitamin B5 0.884mg 0.521mg 7%
Magnesium 27mg 2mg 6%
Carbs 20.71g 5.11g 5%
Potassium 475mg 356mg 4%
Calories 90kcal 35kcal 3%
Starch 7.05g 3%
Calcium 38mg 70mg 3%
Vitamin E 0.71mg 1mg 2%
Fructose 0.5g 1%
Vitamin K 2.3µg 4µg 1%
Vitamin B1 0.107mg 0.098mg 1%
Selenium 0.2µg 0.7µg 1%
Sodium 36mg 48mg 1%
Phosphorus 54mg 58mg 1%
Fats 0.15g 0.28g 0%
Net carbs 17.41g 4.81g N/A
Sugar 6.48g 0.49g N/A
Vitamin B3 1.487mg 1.47mg 0%
Choline 13.1mg 10.4mg 0%
Saturated fat 0.052g 0.061g 0%
Monounsaturated fat 0.002g 0.025g 0%
Polyunsaturated fat 0.092g 0.11g 0%
Tryptophan 0.04mg 0.043mg 0%
Threonine 0.107mg 0.232mg 0%
Isoleucine 0.07mg 0.259mg 0%
Leucine 0.118mg 0.501mg 0%
Lysine 0.084mg 0.222mg 0%
Methionine 0.037mg 0.145mg 0%
Phenylalanine 0.114mg 0.273mg 0%
Valine 0.11mg 0.402mg 0%
Histidine 0.039mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +305.3%
Contains more ProteinProtein +189.1%
Contains more FatsFats +86.7%
Contains more WaterWater +12.2%
Contains more OtherOther +179.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 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 -14.8%
Contains more Mono. FatMonounsaturated fat +1150%
Contains more Poly. FatPolyunsaturated fat +19.6%

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.