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Yam vs Nori - In-Depth Nutrition Comparison

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What are the differences between Yam and Nori?

  • Yam is higher in Fiber, Potassium, and Vitamin B6, yet Nori is higher in Vitamin B2, Folate, Vitamin A RAE, Manganese, Vitamin C, Iron, and Copper.
  • Nori's daily need coverage for Vitamin B2 is 32% 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
3
:
5
Nori
Contains more Magnesium +950%
Contains more Potassium +129.2%
Contains less Sodium -81.3%
Contains more Calcium +311.8%
Contains more Iron +233.3%
Contains more Zinc +337.5%
Contains more Copper +48.3%
Equal in Phosphorus - 58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Contains more Magnesium +950%
Contains more Potassium +129.2%
Contains less Sodium -81.3%
Contains more Calcium +311.8%
Contains more Iron +233.3%
Contains more Zinc +337.5%
Contains more Copper +48.3%
Equal in Phosphorus - 58

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
Yam
2
:
8
Nori
Contains more Vitamin B1 +14.3%
Contains more Vitamin B6 +84.3%
Contains more Vitamin A +3669.6%
Contains more Vitamin E +185.7%
Contains more Vitamin C +128.1%
Contains more Vitamin B2 +1293.8%
Contains more Vitamin B3 +166.3%
Contains more Vitamin B5 +65.9%
Contains more Folate +534.8%
Contains more Vitamin K +73.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B6 +84.3%
Contains more Vitamin A +3669.6%
Contains more Vitamin E +185.7%
Contains more Vitamin C +128.1%
Contains more Vitamin B2 +1293.8%
Contains more Vitamin B3 +166.3%
Contains more Vitamin B5 +65.9%
Contains more Folate +534.8%
Contains more Vitamin K +73.9%

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.
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 Opinion
Net carbs 23.78g 4.81g Yam
Protein 1.53g 5.81g Nori
Fats 0.17g 0.28g Nori
Carbs 27.88g 5.11g Yam
Calories 118kcal 35kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 0.49g Nori
Fiber 4.1g 0.3g Yam
Calcium 17mg 70mg Nori
Iron 0.54mg 1.8mg Nori
Magnesium 21mg 2mg Yam
Phosphorus 55mg 58mg Nori
Potassium 816mg 356mg Yam
Sodium 9mg 48mg Yam
Zinc 0.24mg 1.05mg Nori
Copper 0.178mg 0.264mg Nori
Vitamin A 138IU 5202IU Nori
Vitamin E 0.35mg 1mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 39mg Nori
Vitamin B1 0.112mg 0.098mg Yam
Vitamin B2 0.032mg 0.446mg Nori
Vitamin B3 0.552mg 1.47mg Nori
Vitamin B5 0.314mg 0.521mg Nori
Vitamin B6 0.293mg 0.159mg Yam
Folate 23µg 146µg Nori
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 4µg Nori
Tryptophan 0.012mg 0.043mg Nori
Threonine 0.054mg 0.232mg Nori
Isoleucine 0.052mg 0.259mg Nori
Leucine 0.096mg 0.501mg Nori
Lysine 0.059mg 0.222mg Nori
Methionine 0.021mg 0.145mg Nori
Phenylalanine 0.071mg 0.273mg Nori
Valine 0.062mg 0.402mg Nori
Histidine 0.034mg 0.14mg Nori
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.061g Yam
Monounsaturated Fat 0.006g 0.025g Nori
Polyunsaturated fat 0.076g 0.11g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Nori
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
19
Yam
67
Nori
Mineral Summary Score
25
Yam
34
Nori

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%
Yam
35%
Nori
Carbohydrates
28%
Yam
5%
Nori
Fats
1%
Yam
1%
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

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. 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.