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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
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
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
47%
33%
Minerals Daily Need Coverage Score
25%
41%
Comparison summary
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 197mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.195g)
Which food is lower in Sugar?
Seaweed is lower in Sugar (difference - 5.88g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 70)
Which food is cheaper?
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.