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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 of Vitamin A 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
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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
Contains more Magnesium +1150%
Contains more Iron +195.1%
Contains more Calcium +133.3%
Contains more Copper +74.8%
Contains more Zinc +250%
Contains more Phosphorus +23.4%
Contains less Sodium -12.7%
Equal in Potassium - 356
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Contains more Magnesium +1150%
Contains more Iron +195.1%
Contains more Calcium +133.3%
Contains more Copper +74.8%
Contains more Zinc +250%
Contains more Phosphorus +23.4%
Contains less Sodium -12.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Nori
Contains more Vitamin A +172.7%
Contains more Vitamin B5 +53.6%
Contains more Vitamin B6 +31.4%
Contains more Vitamin C +1525%
Contains more Vitamin E +284.6%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B2 +631.1%
Contains more Vitamin B3 +163.9%
Contains more Vitamin K +122.2%
Contains more Folate +1227.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 130% 313% 20% 0% 25% 103% 28% 32% 37% 0% 10% 110%
Contains more Vitamin A +172.7%
Contains more Vitamin B5 +53.6%
Contains more Vitamin B6 +31.4%
Contains more Vitamin C +1525%
Contains more Vitamin E +284.6%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B2 +631.1%
Contains more Vitamin B3 +163.9%
Contains more Vitamin K +122.2%
Contains more Folate +1227.3%

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
85
Sweet potato
67
Nori
Mineral Summary Score
21
Sweet potato
34
Nori

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
9%
Sweet potato
35%
Nori
Carbohydrates
20%
Sweet potato
5%
Nori
Fats
0%
Sweet potato
1%
Nori

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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Sweet potato Nori Opinion
Calories 86 35 Sweet potato
Protein 1.57 5.81 Nori
Fats 0.05 0.28 Nori
Vitamin C 2.4 39 Nori
Carbs 20.12 5.11 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 1.8 Nori
Calcium 30 70 Nori
Potassium 337 356 Nori
Magnesium 25 2 Sweet potato
Sugar 4.18 0.49 Nori
Fiber 3 0.3 Sweet potato
Copper 0.151 0.264 Nori
Zinc 0.3 1.05 Nori
Starch 12.65 Sweet potato
Phosphorus 47 58 Nori
Sodium 55 48 Nori
Vitamin A 14187 5202 Sweet potato
Vitamin E 0.26 1 Nori
Vitamin D 0 0
Vitamin B1 0.078 0.098 Nori
Vitamin B2 0.061 0.446 Nori
Vitamin B3 0.557 1.47 Nori
Vitamin B5 0.8 0.521 Sweet potato
Vitamin B6 0.209 0.159 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 4 Nori
Folate 11 146 Nori
Trans Fat 0 0
Saturated Fat 0.018 0.061 Sweet potato
Monounsaturated Fat 0.001 0.025 Nori
Polyunsaturated fat 0.014 0.11 Nori
Tryptophan 0.031 0.043 Nori
Threonine 0.083 0.232 Nori
Isoleucine 0.055 0.259 Nori
Leucine 0.092 0.501 Nori
Lysine 0.066 0.222 Nori
Methionine 0.029 0.145 Nori
Phenylalanine 0.089 0.273 Nori
Valine 0.086 0.402 Nori
Histidine 0.031 0.14 Nori
Fructose 0.7 Sweet potato

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. 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.