Yam vs. Seaweed — In-Depth Nutrition Comparison
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What are the differences between yam and seaweed?
- Yam is higher in vitamin B6, potassium, fiber, and vitamin C, yet seaweed is higher in vitamin K, folate, iron, magnesium, and calcium.
- Seaweed's daily need coverage for vitamin K is 53% more.
- Yam has 114 times more vitamin B6 than seaweed. While yam has 0.228mg of vitamin B6, seaweed has only 0.002mg.
- The amount of sodium in yam is lower.
We used Yam, cooked, boiled, drained, or baked, without salt and Seaweed, kelp, raw types in this article.
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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 | +652.8% |
| Contains more CopperCopper | +16.9% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains less SodiumSodium | -96.6% |
| Contains more ManganeseManganese | +85.5% |
| Contains more MagnesiumMagnesium | +572.2% |
| Contains more CalciumCalcium | +1100% |
| Contains more IronIron | +448.1% |
| Contains more ZincZinc | +515% |
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 | +303.3% |
| Contains more Vitamin B1Vitamin B1 | +90% |
| Contains more Vitamin B3Vitamin B3 | +17.4% |
| Contains more Vitamin B6Vitamin B6 | +11300% |
| Contains more CholineCholine | +26.6% |
| Contains more Vitamin EVitamin E | +155.9% |
| Contains more Vitamin B2Vitamin B2 | +435.7% |
| Contains more Vitamin B5Vitamin B5 | +106.4% |
| Contains more Vitamin KVitamin K | +2769.6% |
| Contains more FolateFolate | +1025% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +187.1% |
| Contains more ProteinProtein | +12.8% |
| Contains more FatsFats | +300% |
| Contains more WaterWater | +16.3% |
| Contains more OtherOther | +769.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.3% |
| Contains more Poly. FatPolyunsaturated fat | +27.7% |
| Contains more Mono. FatMonounsaturated fat | +1860% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 2.3µg | 66µg | 53% |
| Folate | 16µg | 180µg | 41% |
| Iron | 0.52mg | 2.85mg | 29% |
| Magnesium | 18mg | 121mg | 25% |
| Potassium | 670mg | 89mg | 17% |
| Vitamin B6 | 0.228mg | 0.002mg | 17% |
| Calcium | 14mg | 168mg | 15% |
| Vitamin C | 12.1mg | 3mg | 10% |
| Fiber | 3.9g | 1.3g | 10% |
| Sodium | 8mg | 233mg | 10% |
| Zinc | 0.2mg | 1.23mg | 9% |
| Vitamin B2 | 0.028mg | 0.15mg | 9% |
| Manganese | 0.371mg | 0.2mg | 7% |
| Vitamin B5 | 0.311mg | 0.642mg | 7% |
| Carbs | 27.48g | 9.57g | 6% |
| Calories | 116kcal | 43kcal | 4% |
| Vitamin B1 | 0.095mg | 0.05mg | 4% |
| Vitamin E | 0.34mg | 0.87mg | 4% |
| Copper | 0.152mg | 0.13mg | 2% |
| Phosphorus | 49mg | 42mg | 1% |
| Vitamin B3 | 0.552mg | 0.47mg | 1% |
| Fats | 0.14g | 0.56g | 1% |
| Choline | 16.2mg | 12.8mg | 1% |
| Saturated fat | 0.029g | 0.247g | 1% |
| Protein | 1.49g | 1.68g | 0% |
| Net carbs | 23.58g | 8.27g | N/A |
| Sugar | 0.49g | 0.6g | N/A |
| Vitamin A | 6µg | 6µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Monounsaturated fat | 0.005g | 0.098g | 0% |
| Polyunsaturated fat | 0.06g | 0.047g | 0% |
| Tryptophan | 0.012mg | 0.048mg | 0% |
| Threonine | 0.052mg | 0.055mg | 0% |
| Isoleucine | 0.05mg | 0.076mg | 0% |
| Leucine | 0.094mg | 0.083mg | 0% |
| Lysine | 0.058mg | 0.082mg | 0% |
| Methionine | 0.02mg | 0.025mg | 0% |
| Phenylalanine | 0.069mg | 0.043mg | 0% |
| Valine | 0.06mg | 0.072mg | 0% |
| Histidine | 0.033mg | 0.024mg | 0% |
| Omega-3 - EPA | 0g | 0.004g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
33%
Minerals Daily Need Coverage Score
23%
41%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 225mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.218g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 51)
Which food is cheaper?
Seaweed is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.