Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yam vs. Nori — In-Depth Nutrition Comparison

Compare

What are the differences between yam and nori?

  • Yam is higher in fiber, potassium, and vitamin B6, yet nori is higher in vitamin A, vitamin B2, folate, manganese, vitamin C, iron, and copper.
  • Nori's daily need coverage for vitamin A is 101% more.
  • Yam has 14 times more fiber than nori. While yam has 4.1g of fiber, nori has only 0.3g.

We used Yam, raw and Seaweed, laver, raw types in this article.

Infographic

Yam vs Nori 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.
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Nori
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +950%
Contains more PotassiumPotassium +129.2%
Contains less SodiumSodium -81.3%
Contains more CalciumCalcium +311.8%
Contains more IronIron +233.3%
Contains more CopperCopper +48.3%
Contains more ZincZinc +337.5%
Contains more ManganeseManganese +148.9%
~equal in Phosphorus ~58mg
~equal in Selenium ~0.7µg

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.
Yam
Yam
3
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Nori
8
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B6Vitamin B6 +84.3%
Contains more CholineCholine +58.7%
Contains more Vitamin CVitamin C +128.1%
Contains more Vitamin AVitamin A +3614.3%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin B2Vitamin B2 +1293.8%
Contains more Vitamin B3Vitamin B3 +166.3%
Contains more Vitamin B5Vitamin B5 +65.9%
Contains more Vitamin KVitamin K +73.9%
Contains more FolateFolate +534.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Nori
4
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more CarbsCarbs +445.6%
Contains more ProteinProtein +279.7%
Contains more FatsFats +64.7%
Contains more WaterWater +22.2%
Contains more OtherOther +359.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains less Sat. FatSaturated fat -39.3%
Contains more Mono. FatMonounsaturated fat +316.7%
Contains more Poly. FatPolyunsaturated fat +44.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Nori
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Nori DV% diff.
Vitamin B2 0.032mg 0.446mg 32%
Folate 23µg 146µg 31%
Vitamin A 7µg 260µg 28%
Manganese 0.397mg 0.988mg 26%
Vitamin C 17.1mg 39mg 24%
Iron 0.54mg 1.8mg 16%
Fiber 4.1g 0.3g 15%
Potassium 816mg 356mg 14%
Copper 0.178mg 0.264mg 10%
Vitamin B6 0.293mg 0.159mg 10%
Protein 1.53g 5.81g 9%
Carbs 27.88g 5.11g 8%
Zinc 0.24mg 1.05mg 7%
Vitamin B3 0.552mg 1.47mg 6%
Calcium 17mg 70mg 5%
Magnesium 21mg 2mg 5%
Vitamin E 0.35mg 1mg 4%
Vitamin B5 0.314mg 0.521mg 4%
Calories 118kcal 35kcal 4%
Sodium 9mg 48mg 2%
Vitamin K 2.3µg 4µg 1%
Choline 16.5mg 10.4mg 1%
Vitamin B1 0.112mg 0.098mg 1%
Fats 0.17g 0.28g 0%
Net carbs 23.78g 4.81g N/A
Sugar 0.5g 0.49g N/A
Phosphorus 55mg 58mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.037g 0.061g 0%
Monounsaturated fat 0.006g 0.025g 0%
Polyunsaturated fat 0.076g 0.11g 0%
Tryptophan 0.012mg 0.043mg 0%
Threonine 0.054mg 0.232mg 0%
Isoleucine 0.052mg 0.259mg 0%
Leucine 0.096mg 0.501mg 0%
Lysine 0.059mg 0.222mg 0%
Methionine 0.021mg 0.145mg 0%
Phenylalanine 0.071mg 0.273mg 0%
Valine 0.062mg 0.402mg 0%
Histidine 0.034mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Yam
45%
Nori
Minerals Daily Need Coverage Score
26%
Yam
40%
Nori

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.024g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.01g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 51)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.2)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.