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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

Yam vs Seaweed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
4
:
Contains more Potassium +816.9%
Contains more Copper +36.9%
Contains more Phosphorus +31%
Contains less Sodium -96.1%
Contains more Iron +427.8%
Contains more Calcium +888.2%
Contains more Magnesium +476.2%
Contains more Zinc +412.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Contains more Potassium +816.9%
Contains more Copper +36.9%
Contains more Phosphorus +31%
Contains less Sodium -96.1%
Contains more Iron +427.8%
Contains more Calcium +888.2%
Contains more Magnesium +476.2%
Contains more Zinc +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
5
:
Contains more Vitamin C +470%
Contains more Vitamin A +19%
Contains more Vitamin B1 +124%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B6 +14550%
Contains more Vitamin E +148.6%
Contains more Vitamin B2 +368.8%
Contains more Vitamin B5 +104.5%
Contains more Vitamin K +2769.6%
Contains more Folate +682.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Contains more Vitamin C +470%
Contains more Vitamin A +19%
Contains more Vitamin B1 +124%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B6 +14550%
Contains more Vitamin E +148.6%
Contains more Vitamin B2 +368.8%
Contains more Vitamin B5 +104.5%
Contains more Vitamin K +2769.6%
Contains more Folate +682.6%

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
36
Seaweed
Mineral Summary Score
25
Yam
47
Seaweed

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
10%
Seaweed
Carbohydrates
28%
Yam
10%
Seaweed
Fats
1%
Yam
3%
Seaweed

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 Seaweed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 224mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.21g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 51)
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.

All nutrients comparison - raw data values

Nutrient Yam Seaweed Opinion
Calories 118 43 Yam
Protein 1.53 1.68 Seaweed
Fats 0.17 0.56 Seaweed
Vitamin C 17.1 3 Yam
Carbs 27.88 9.57 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 2.85 Seaweed
Calcium 17 168 Seaweed
Potassium 816 89 Yam
Magnesium 21 121 Seaweed
Sugar 0.5 0.6 Yam
Fiber 4.1 1.3 Yam
Copper 0.178 0.13 Yam
Zinc 0.24 1.23 Seaweed
Starch
Phosphorus 55 42 Yam
Sodium 9 233 Yam
Vitamin A 138 116 Yam
Vitamin E 0.35 0.87 Seaweed
Vitamin D 0 0
Vitamin B1 0.112 0.05 Yam
Vitamin B2 0.032 0.15 Seaweed
Vitamin B3 0.552 0.47 Yam
Vitamin B5 0.314 0.642 Seaweed
Vitamin B6 0.293 0.002 Yam
Vitamin B12 0 0
Vitamin K 2.3 66 Seaweed
Folate 23 180 Seaweed
Trans Fat 0 0
Saturated Fat 0.037 0.247 Yam
Monounsaturated Fat 0.006 0.098 Seaweed
Polyunsaturated fat 0.076 0.047 Yam
Tryptophan 0.012 0.048 Seaweed
Threonine 0.054 0.055 Seaweed
Isoleucine 0.052 0.076 Seaweed
Leucine 0.096 0.083 Yam
Lysine 0.059 0.082 Seaweed
Methionine 0.021 0.025 Seaweed
Phenylalanine 0.071 0.043 Yam
Valine 0.062 0.072 Seaweed
Histidine 0.034 0.024 Yam
Fructose

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. 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.