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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 RAE, 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 RAE 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +11.9%
Contains more Potassium +278.7%
Contains less Sodium -76.4%
Contains more Copper +16.2%
Contains more Calcium +460%
Contains more Iron +367.2%
Contains more Magnesium +384%
Contains more Zinc +310%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Contains more Phosphorus +11.9%
Contains more Potassium +278.7%
Contains less Sodium -76.4%
Contains more Copper +16.2%
Contains more Calcium +460%
Contains more Iron +367.2%
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 E +234.6%
Contains more Vitamin C +25%
Contains more Vitamin B2 +145.9%
Contains more Folate +1536.4%
Contains more Vitamin K +3566.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 E +234.6%
Contains more Vitamin C +25%
Contains more Vitamin B2 +145.9%
Contains more Folate +1536.4%
Contains more Vitamin K +3566.7%

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

All nutrients comparison - raw data values

Nutrient Sweet potato Seaweed Opinion
Net carbs 17.12g 8.27g Sweet potato
Protein 1.57g 1.68g Seaweed
Fats 0.05g 0.56g Seaweed
Carbs 20.12g 9.57g Sweet potato
Calories 86kcal 43kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g g Sweet potato
Sugar 4.18g 0.6g Seaweed
Fiber 3g 1.3g Sweet potato
Calcium 30mg 168mg Seaweed
Iron 0.61mg 2.85mg Seaweed
Magnesium 25mg 121mg Seaweed
Phosphorus 47mg 42mg Sweet potato
Potassium 337mg 89mg Sweet potato
Sodium 55mg 233mg Sweet potato
Zinc 0.3mg 1.23mg Seaweed
Copper 0.151mg 0.13mg Sweet potato
Vitamin A 14187IU 116IU Sweet potato
Vitamin E 0.26mg 0.87mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 3mg Seaweed
Vitamin B1 0.078mg 0.05mg Sweet potato
Vitamin B2 0.061mg 0.15mg Seaweed
Vitamin B3 0.557mg 0.47mg Sweet potato
Vitamin B5 0.8mg 0.642mg Sweet potato
Vitamin B6 0.209mg 0.002mg Sweet potato
Folate 11µg 180µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 66µg Seaweed
Tryptophan 0.031mg 0.048mg Seaweed
Threonine 0.083mg 0.055mg Sweet potato
Isoleucine 0.055mg 0.076mg Seaweed
Leucine 0.092mg 0.083mg Sweet potato
Lysine 0.066mg 0.082mg Seaweed
Methionine 0.029mg 0.025mg Sweet potato
Phenylalanine 0.089mg 0.043mg Sweet potato
Valine 0.086mg 0.072mg Sweet potato
Histidine 0.031mg 0.024mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.247g Sweet potato
Monounsaturated Fat 0.001g 0.098g Seaweed
Polyunsaturated fat 0.014g 0.047g Seaweed

Which food is preferable for your diet?

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

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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

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.

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.