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  6. Sweet potato vs. Seaweed

Sweet potato vs. Seaweed — In-Depth Nutrition Comparison

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Summary of differences between Sweet potato and Seaweed

  • Sweet potato has more Vitamin A RAE, Vitamin B6, Vitamin C, Manganese, and Potassium, however, Seaweed is higher in Vitamin K, Folate, Iron, Magnesium, and Calcium.
  • Sweet potato covers your daily need of Vitamin A RAE 106% more than Seaweed.
  • Sweet potato has 143 times more Vitamin B6 than Seaweed. While Sweet potato has 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.
Sweet potato
Sweet potato
5
:
5
Seaweed
Seaweed
Contains more Phosphorus +28.6%
Contains more Potassium +433.7%
Contains less Sodium -84.5%
Contains more Copper +23.8%
Contains more Manganese +148.5%
Contains more Calcium +342.1%
Contains more Iron +313%
Contains more Magnesium +348.1%
Contains more Zinc +284.4%
Contains more Selenium +250%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +28.6%
Contains more Potassium +433.7%
Contains less Sodium -84.5%
Contains more Copper +23.8%
Contains more Manganese +148.5%
Contains more Calcium +342.1%
Contains more Iron +313%
Contains more Magnesium +348.1%
Contains more Zinc +284.4%
Contains more Selenium +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.
Sweet potato
Sweet potato
6
:
4
Seaweed
Seaweed
Contains more Vitamin A +16467.2%
Contains more Vitamin C +553.3%
Contains more Vitamin B1 +114%
Contains more Vitamin B3 +216.4%
Contains more Vitamin B5 +37.7%
Contains more Vitamin B6 +14200%
Contains more Vitamin E +22.5%
Contains more Vitamin B2 +41.5%
Contains more Folate +2900%
Contains more Vitamin K +2769.6%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Seaweed
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 +16467.2%
Contains more Vitamin C +553.3%
Contains more Vitamin B1 +114%
Contains more Vitamin B3 +216.4%
Contains more Vitamin B5 +37.7%
Contains more Vitamin B6 +14200%
Contains more Vitamin E +22.5%
Contains more Vitamin B2 +41.5%
Contains more Folate +2900%
Contains more Vitamin K +2769.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Seaweed
Seaweed
Contains more Protein +19.6%
Contains more Carbs +116.4%
Contains more Fats +273.3%
Contains more Other +389.6%
Equal in Water - 81.58
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Seaweed
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 Protein +19.6%
Contains more Carbs +116.4%
Contains more Fats +273.3%
Contains more Other +389.6%
Equal in Water - 81.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -78.9%
Contains more Polyunsaturated fat +95.7%
Contains more Monounsaturated Fat +4800%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -78.9%
Contains more Polyunsaturated fat +95.7%
Contains more Monounsaturated Fat +4800%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 17.41g 8.27g Sweet potato
Protein 2.01g 1.68g Sweet potato
Fats 0.15g 0.56g Seaweed
Carbs 20.71g 9.57g Sweet potato
Calories 90kcal 43kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 0.6g Seaweed
Fiber 3.3g 1.3g Sweet potato
Calcium 38mg 168mg Seaweed
Iron 0.69mg 2.85mg Seaweed
Magnesium 27mg 121mg Seaweed
Phosphorus 54mg 42mg Sweet potato
Potassium 475mg 89mg Sweet potato
Sodium 36mg 233mg Sweet potato
Zinc 0.32mg 1.23mg Seaweed
Copper 0.161mg 0.13mg Sweet potato
Manganese 0.497mg 0.2mg Sweet potato
Selenium 0.2µg 0.7µg Seaweed
Vitamin A 19218IU 116IU Sweet potato
Vitamin A RAE 961µg 6µg Sweet potato
Vitamin E 0.71mg 0.87mg Seaweed
Vitamin C 19.6mg 3mg Sweet potato
Vitamin B1 0.107mg 0.05mg Sweet potato
Vitamin B2 0.106mg 0.15mg Seaweed
Vitamin B3 1.487mg 0.47mg Sweet potato
Vitamin B5 0.884mg 0.642mg Sweet potato
Vitamin B6 0.286mg 0.002mg Sweet potato
Folate 6µg 180µg Seaweed
Vitamin K 2.3µg 66µg Seaweed
Tryptophan 0.04mg 0.048mg Seaweed
Threonine 0.107mg 0.055mg Sweet potato
Isoleucine 0.07mg 0.076mg Seaweed
Leucine 0.118mg 0.083mg Sweet potato
Lysine 0.084mg 0.082mg Sweet potato
Methionine 0.037mg 0.025mg Sweet potato
Phenylalanine 0.114mg 0.043mg Sweet potato
Valine 0.11mg 0.072mg Sweet potato
Histidine 0.039mg 0.024mg Sweet potato
Saturated Fat 0.052g 0.247g Sweet potato
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.002g 0.098g Seaweed
Polyunsaturated fat 0.092g 0.047g Sweet potato

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Sweet potato
36%
Seaweed
Minerals Daily Need Coverage Score
25%
Sweet potato
41%
Seaweed

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 197mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.195g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 5.88g)
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

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.