Yam vs. Seaweed — In-Depth Nutrition Comparison
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What are the main differences between yam and seaweed?
- Yam is richer in vitamin B6, potassium, vitamin C, and fiber, yet seaweed is richer in vitamin K, folate, iron, magnesium, and calcium.
- Seaweed's daily need coverage for vitamin K is 53% higher.
- Yam has 147 times more vitamin B6 than seaweed. Yam has 0.293mg of vitamin B6, while seaweed has 0.002mg.
- Yam contains less sodium.
We used Yam, raw and Seaweed, kelp, raw types in this comparison.
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 | +816.9% |
| Contains more CopperCopper | +36.9% |
| Contains more PhosphorusPhosphorus | +31% |
| Contains less SodiumSodium | -96.1% |
| Contains more ManganeseManganese | +98.5% |
| Contains more MagnesiumMagnesium | +476.2% |
| Contains more CalciumCalcium | +888.2% |
| Contains more IronIron | +427.8% |
| Contains more ZincZinc | +412.5% |
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 | +470% |
| Contains more Vitamin AVitamin A | +16.7% |
| Contains more Vitamin B1Vitamin B1 | +124% |
| Contains more Vitamin B3Vitamin B3 | +17.4% |
| Contains more Vitamin B6Vitamin B6 | +14550% |
| Contains more CholineCholine | +28.9% |
| Contains more Vitamin EVitamin E | +148.6% |
| Contains more Vitamin B2Vitamin B2 | +368.8% |
| Contains more Vitamin B5Vitamin B5 | +104.5% |
| Contains more Vitamin KVitamin K | +2769.6% |
| Contains more FolateFolate | +682.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 66µg | 53% |
| Folate | 23µg | 180µg | 39% |
| Iron | 0.54mg | 2.85mg | 29% |
| Magnesium | 21mg | 121mg | 24% |
| Vitamin B6 | 0.293mg | 0.002mg | 22% |
| Potassium | 816mg | 89mg | 21% |
| Vitamin C | 17.1mg | 3mg | 16% |
| Calcium | 17mg | 168mg | 15% |
| Fiber | 4.1g | 1.3g | 11% |
| Sodium | 9mg | 233mg | 10% |
| Zinc | 0.24mg | 1.23mg | 9% |
| Vitamin B2 | 0.032mg | 0.15mg | 9% |
| Manganese | 0.397mg | 0.2mg | 9% |
| Vitamin B5 | 0.314mg | 0.642mg | 7% |
| Carbs | 27.88g | 9.57g | 6% |
| Copper | 0.178mg | 0.13mg | 5% |
| Vitamin B1 | 0.112mg | 0.05mg | 5% |
| Calories | 118kcal | 43kcal | 4% |
| Vitamin E | 0.35mg | 0.87mg | 3% |
| Phosphorus | 55mg | 42mg | 2% |
| Vitamin B3 | 0.552mg | 0.47mg | 1% |
| Fats | 0.17g | 0.56g | 1% |
| Choline | 16.5mg | 12.8mg | 1% |
| Saturated fat | 0.037g | 0.247g | 1% |
| Protein | 1.53g | 1.68g | 0% |
| Net carbs | 23.78g | 8.27g | N/A |
| Sugar | 0.5g | 0.6g | N/A |
| Vitamin A | 7µg | 6µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Monounsaturated fat | 0.006g | 0.098g | 0% |
| Polyunsaturated fat | 0.076g | 0.047g | 0% |
| Tryptophan | 0.012mg | 0.048mg | 0% |
| Threonine | 0.054mg | 0.055mg | 0% |
| Isoleucine | 0.052mg | 0.076mg | 0% |
| Leucine | 0.096mg | 0.083mg | 0% |
| Lysine | 0.059mg | 0.082mg | 0% |
| Methionine | 0.021mg | 0.025mg | 0% |
| Phenylalanine | 0.071mg | 0.043mg | 0% |
| Valine | 0.062mg | 0.072mg | 0% |
| Histidine | 0.034mg | 0.024mg | 0% |
| Omega-3 - EPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +191.3% |
| Contains more FatsFats | +229.4% |
| Contains more WaterWater | +17.2% |
| Contains more OtherOther | +706.1% |
~equal in
Protein
~1.68g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85% |
| Contains more Poly. FatPolyunsaturated fat | +61.7% |
| Contains more Mono. FatMonounsaturated fat | +1533.3% |