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Sweet potato vs. Seaweed — In-Depth Nutrition Comparison

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Summary of differences between sweet potatoes and seaweed

  • Sweet potatoes have more vitamin A, vitamin B6, vitamin C, manganese, and potassium; however, seaweed is higher in vitamin K, folate, iron, magnesium, and calcium.
  • Sweet potatoes cover your daily need for vitamin A, 382% more than seaweed.
  • Sweet potatoes have 143 times more vitamin B6 than seaweed. While sweet potatoes have 0.286mg of vitamin B6, seaweed has only 0.002mg.

These are the specific foods used in this comparison Sweet potato, cooked, baked in skin, flesh, without salt and Seaweed, kelp, raw.

Infographic

Sweet potato vs Seaweed 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +433.7%
Contains more CopperCopper +23.8%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +148.5%
Contains more MagnesiumMagnesium +348.1%
Contains more CalciumCalcium +342.1%
Contains more IronIron +313%
Contains more ZincZinc +284.4%
Contains more SeleniumSelenium +250%

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%
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +553.3%
Contains more Vitamin AVitamin A +15916.7%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B3Vitamin B3 +216.4%
Contains more Vitamin B5Vitamin B5 +37.7%
Contains more Vitamin B6Vitamin B6 +14200%
Contains more Vitamin EVitamin E +22.5%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin KVitamin K +2769.6%
Contains more FolateFolate +2900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Sweet potato Seaweed DV% diff.
Vitamin A 961µg 6µg 106%
Vitamin K 2.3µg 66µg 53%
Folate 6µg 180µg 44%
Iron 0.69mg 2.85mg 27%
Vitamin B6 0.286mg 0.002mg 22%
Magnesium 27mg 121mg 22%
Vitamin C 19.6mg 3mg 18%
Manganese 0.497mg 0.2mg 13%
Calcium 38mg 168mg 13%
Potassium 475mg 89mg 11%
Sodium 36mg 233mg 9%
Fiber 3.3g 1.3g 8%
Zinc 0.32mg 1.23mg 8%
Vitamin B3 1.487mg 0.47mg 6%
Vitamin B5 0.884mg 0.642mg 5%
Vitamin B1 0.107mg 0.05mg 5%
Carbs 20.71g 9.57g 4%
Vitamin B2 0.106mg 0.15mg 3%
Copper 0.161mg 0.13mg 3%
Starch 7.05g 3%
Calories 90kcal 43kcal 2%
Phosphorus 54mg 42mg 2%
Protein 2.01g 1.68g 1%
Fructose 0.5g 1%
Vitamin E 0.71mg 0.87mg 1%
Fats 0.15g 0.56g 1%
Saturated fat 0.052g 0.247g 1%
Selenium 0.2µg 0.7µg 1%
Net carbs 17.41g 8.27g N/A
Sugar 6.48g 0.6g N/A
Choline 13.1mg 12.8mg 0%
Monounsaturated fat 0.002g 0.098g 0%
Polyunsaturated fat 0.092g 0.047g 0%
Tryptophan 0.04mg 0.048mg 0%
Threonine 0.107mg 0.055mg 0%
Isoleucine 0.07mg 0.076mg 0%
Leucine 0.118mg 0.083mg 0%
Lysine 0.084mg 0.082mg 0%
Methionine 0.037mg 0.025mg 0%
Phenylalanine 0.114mg 0.043mg 0%
Valine 0.11mg 0.072mg 0%
Histidine 0.039mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +19.6%
Contains more CarbsCarbs +116.4%
Contains more FatsFats +273.3%
Contains more OtherOther +389.6%
~equal in Water ~81.58g

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -78.9%
Contains more Poly. FatPolyunsaturated fat +95.7%
Contains more Mono. FatMonounsaturated fat +4800%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.