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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
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
4
:
Contains more Phosphorus +31%
Contains more Potassium +816.9%
Contains less Sodium -96.1%
Contains more Copper +36.9%
Contains more Calcium +888.2%
Contains more Iron +427.8%
Contains more Magnesium +476.2%
Contains more Zinc +412.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Contains more Phosphorus +31%
Contains more Potassium +816.9%
Contains less Sodium -96.1%
Contains more Copper +36.9%
Contains more Calcium +888.2%
Contains more Iron +427.8%
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 A +19%
Contains more Vitamin C +470%
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 Folate +682.6%
Contains more Vitamin K +2769.6%
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 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +19%
Contains more Vitamin C +470%
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 Folate +682.6%
Contains more Vitamin K +2769.6%

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

All nutrients comparison - raw data values

Nutrient Yam Seaweed Opinion
Net carbs 23.78g 8.27g Yam
Protein 1.53g 1.68g Seaweed
Fats 0.17g 0.56g Seaweed
Carbs 27.88g 9.57g Yam
Calories 118kcal 43kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 0.6g Yam
Fiber 4.1g 1.3g Yam
Calcium 17mg 168mg Seaweed
Iron 0.54mg 2.85mg Seaweed
Magnesium 21mg 121mg Seaweed
Phosphorus 55mg 42mg Yam
Potassium 816mg 89mg Yam
Sodium 9mg 233mg Yam
Zinc 0.24mg 1.23mg Seaweed
Copper 0.178mg 0.13mg Yam
Vitamin A 138IU 116IU Yam
Vitamin E 0.35mg 0.87mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 3mg Yam
Vitamin B1 0.112mg 0.05mg Yam
Vitamin B2 0.032mg 0.15mg Seaweed
Vitamin B3 0.552mg 0.47mg Yam
Vitamin B5 0.314mg 0.642mg Seaweed
Vitamin B6 0.293mg 0.002mg Yam
Folate 23µg 180µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 66µg Seaweed
Tryptophan 0.012mg 0.048mg Seaweed
Threonine 0.054mg 0.055mg Seaweed
Isoleucine 0.052mg 0.076mg Seaweed
Leucine 0.096mg 0.083mg Yam
Lysine 0.059mg 0.082mg Seaweed
Methionine 0.021mg 0.025mg Seaweed
Phenylalanine 0.071mg 0.043mg Yam
Valine 0.062mg 0.072mg Seaweed
Histidine 0.034mg 0.024mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.247g Yam
Monounsaturated Fat 0.006g 0.098g Seaweed
Polyunsaturated fat 0.076g 0.047g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Seaweed
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
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

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.

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.