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Sweet potato vs Seaweed - In-Depth Nutrition Comparison

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Important differences between Sweet potato and Seaweed

  • Sweet potato has more Vitamin A, Vitamin B6, and Potassium, however Seaweed has more Vitamin K, Folate, Iron, Magnesium, Calcium, and Zinc.
  • Sweet potato's daily need coverage for Vitamin A is 78% more.
  • Sweet potato has 105 times more Vitamin B6 than Seaweed. Sweet potato has 0.209mg of Vitamin B6, while Seaweed has 0.002mg.
  • Sweet potato is lower in Sodium.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Seaweed, kelp, raw.

Infographic

Sweet potato vs Seaweed 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 Potassium +278.7%
Contains more Copper +16.2%
Contains more Phosphorus +11.9%
Contains less Sodium -76.4%
Contains more Iron +367.2%
Contains more Calcium +460%
Contains more Magnesium +384%
Contains more Zinc +310%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Contains more Potassium +278.7%
Contains more Copper +16.2%
Contains more Phosphorus +11.9%
Contains less Sodium -76.4%
Contains more Iron +367.2%
Contains more Calcium +460%
Contains more Magnesium +384%
Contains more Zinc +310%

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
:
Contains more Vitamin A +12130.2%
Contains more Vitamin B1 +56%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +24.6%
Contains more Vitamin B6 +10350%
Contains more Vitamin C +25%
Contains more Vitamin E +234.6%
Contains more Vitamin B2 +145.9%
Contains more Vitamin K +3566.7%
Contains more Folate +1536.4%
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 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Contains more Vitamin A +12130.2%
Contains more Vitamin B1 +56%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +24.6%
Contains more Vitamin B6 +10350%
Contains more Vitamin C +25%
Contains more Vitamin E +234.6%
Contains more Vitamin B2 +145.9%
Contains more Vitamin K +3566.7%
Contains more Folate +1536.4%

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
36
Seaweed
Mineral Summary Score
21
Sweet potato
47
Seaweed

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
10%
Seaweed
Carbohydrates
20%
Sweet potato
10%
Seaweed
Fats
0%
Sweet potato
3%
Seaweed

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 Seaweed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Seaweed
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 contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 178mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.229g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 3.58g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 70)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Sweet potato Seaweed Opinion
Calories 86 43 Sweet potato
Protein 1.57 1.68 Seaweed
Fats 0.05 0.56 Seaweed
Vitamin C 2.4 3 Seaweed
Carbs 20.12 9.57 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 2.85 Seaweed
Calcium 30 168 Seaweed
Potassium 337 89 Sweet potato
Magnesium 25 121 Seaweed
Sugar 4.18 0.6 Seaweed
Fiber 3 1.3 Sweet potato
Copper 0.151 0.13 Sweet potato
Zinc 0.3 1.23 Seaweed
Starch 12.65 Sweet potato
Phosphorus 47 42 Sweet potato
Sodium 55 233 Sweet potato
Vitamin A 14187 116 Sweet potato
Vitamin E 0.26 0.87 Seaweed
Vitamin D 0 0
Vitamin B1 0.078 0.05 Sweet potato
Vitamin B2 0.061 0.15 Seaweed
Vitamin B3 0.557 0.47 Sweet potato
Vitamin B5 0.8 0.642 Sweet potato
Vitamin B6 0.209 0.002 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 66 Seaweed
Folate 11 180 Seaweed
Trans Fat 0 0
Saturated Fat 0.018 0.247 Sweet potato
Monounsaturated Fat 0.001 0.098 Seaweed
Polyunsaturated fat 0.014 0.047 Seaweed
Tryptophan 0.031 0.048 Seaweed
Threonine 0.083 0.055 Sweet potato
Isoleucine 0.055 0.076 Seaweed
Leucine 0.092 0.083 Sweet potato
Lysine 0.066 0.082 Seaweed
Methionine 0.029 0.025 Sweet potato
Phenylalanine 0.089 0.043 Sweet potato
Valine 0.086 0.072 Sweet potato
Histidine 0.031 0.024 Sweet potato
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. 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.