Agar vs. Potato — In-Depth Nutrition Comparison

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What are the differences between agar and potatoes?

Agar is richer than potatoes in iron, manganese, magnesium, folate, calcium, copper, vitamin B5, zinc, vitamin E, and fiber.
Agar's daily need coverage for iron is 254% more.
Agar has 125 times more vitamin E than potatoes. While agar has 5mg of vitamin E, potatoes have only 0.04mg.

We used Seaweed, agar, dried and Potatoes, baked, flesh, and skin, without salt 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.

Agar

Potato

Contains more MagnesiumMagnesium	+2650%
Contains more CalciumCalcium	+4066.7%
Contains more PotassiumPotassium	+110.3%
Contains more IronIron	+1881.5%
Contains more CopperCopper	+416.9%
Contains more ZincZinc	+1511.1%
Contains more ManganeseManganese	+1863.5%
Contains more SeleniumSelenium	+1750%

Contains more PhosphorusPhosphorus	+34.6%
Contains less SodiumSodium	-90.2%

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.

Agar

Potato

Contains more Vitamin EVitamin E	+12400%
Contains more Vitamin B2Vitamin B2	+362.5%
Contains more Vitamin B5Vitamin B5	+702.7%
Contains more Vitamin KVitamin K	+1120%
Contains more FolateFolate	+1971.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+540%
Contains more Vitamin B3Vitamin B3	+598%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.311mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	21.4mg	1.08mg	254%
Magnesium	770mg	28mg	177%
Manganese	4.3mg	0.219mg	177%
Folate	580µg	28µg	138%
Calcium	625mg	15mg	61%
Copper	0.61mg	0.118mg	55%
Vitamin B5	3.018mg	0.376mg	53%
Zinc	5.8mg	0.36mg	49%
Vitamin E	5mg	0.04mg	33%
Fiber	7.7g	2.2g	22%
Carbs	80.88g	21.15g	20%
Vitamin K	24.4µg	2µg	19%
Potassium	1125mg	535mg	17%
Selenium	7.4µg	0.4µg	13%
Vitamin B2	0.222mg	0.048mg	13%
Calories	306kcal	93kcal	11%
Vitamin C	0mg	9.6mg	11%
Choline	63.3mg	14.8mg	9%
Vitamin B3	0.202mg	1.41mg	8%
Protein	6.21g	2.5g	7%
Starch		17.27g	7%
Vitamin B1	0.01mg	0.064mg	5%
Sodium	102mg	10mg	4%
Phosphorus	52mg	70mg	3%
Vitamin B6	0.303mg	0.311mg	1%
Protein per 100 calories	2g	2.7g	N/A
Calories per 10 g protein	493kcal	372kcal	N/A
Weight per 100 calories	33g	108g	N/A
Fats	0.3g	0.13g	0%
Net carbs	73.18g	18.95g	N/A
Sugar	2.97g	1.18g	N/A
Vitamin A	0µg	1µg	0%
Saturated fat	0.061g	0.034g	0%
Monounsaturated fat	0.027g	0.003g	0%
Polyunsaturated fat	0.102g	0.057g	0%
Tryptophan		0.025mg	0%
Threonine		0.081mg	0%
Isoleucine		0.08mg	0%
Leucine		0.119mg	0%
Lysine		0.13mg	0%
Methionine		0.038mg	0%
Phenylalanine		0.099mg	0%
Valine		0.125mg	0%
Histidine		0.042mg	0%
Fructose		0.34g	0%
Omega-3 - EPA	0.087g	0g	N/A