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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
