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  6. Nori vs. Potato

Nori vs. Potato — In-Depth Nutrition Comparison

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Significant differences between nori and potatoes

  • Nori has more vitamin A, manganese, vitamin C, vitamin B2, folate, copper, iron, and vitamin E; however, potatoes are richer in vitamin B6 and fiber.
  • Nori covers your daily vitamin A needs 104% more than potatoes.
  • Potatoes have 25 times less vitamin E than nori. Nori has 1mg of vitamin E, while potatoes have 0.04mg.

Specific food types used in this comparison are Seaweed, laver, raw and Potatoes, baked, flesh, and skin, without salt.

Infographic

Nori vs Potato 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nori
Nori
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CalciumCalcium +366.7%
Contains more IronIron +66.7%
Contains more CopperCopper +123.7%
Contains more ZincZinc +191.7%
Contains more ManganeseManganese +351.1%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +1300%
Contains more PotassiumPotassium +50.3%
Contains more PhosphorusPhosphorus +20.7%
Contains less SodiumSodium -79.2%

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.
Nori
Nori
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Potato
Potato
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
Contains more Vitamin CVitamin C +306.3%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +53.1%
Contains more Vitamin B2Vitamin B2 +829.2%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +421.4%
Contains more Vitamin B6Vitamin B6 +95.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Potato DV% diff.
Vitamin C 39mg 9.6mg 33%
Manganese 0.988mg 0.219mg 33%
Vitamin B2 0.446mg 0.048mg 31%
Folate 146µg 28µg 30%
Vitamin A 260µg 1µg 29%
Copper 0.264mg 0.118mg 16%
Vitamin B6 0.159mg 0.311mg 12%
Iron 1.8mg 1.08mg 9%
Fiber 0.3g 2.2g 8%
Protein 5.81g 2.5g 7%
Starch 17.27g 7%
Magnesium 2mg 28mg 6%
Calcium 70mg 15mg 6%
Zinc 1.05mg 0.36mg 6%
Vitamin E 1mg 0.04mg 6%
Carbs 5.11g 21.15g 5%
Potassium 356mg 535mg 5%
Calories 35kcal 93kcal 3%
Vitamin B1 0.098mg 0.064mg 3%
Vitamin B5 0.521mg 0.376mg 3%
Phosphorus 58mg 70mg 2%
Sodium 48mg 10mg 2%
Vitamin K 4µg 2µg 2%
Selenium 0.7µg 0.4µg 1%
Choline 10.4mg 14.8mg 1%
Protein per 100 calories 17g 2.7g N/A
Calories per 10 g protein 60kcal 372kcal N/A
Weight per 100 calories 286g 108g N/A
Fats 0.28g 0.13g 0%
Net carbs 4.81g 18.95g N/A
Sugar 0.49g 1.18g N/A
Vitamin B3 1.47mg 1.41mg 0%
Saturated fat 0.061g 0.034g 0%
Monounsaturated fat 0.025g 0.003g 0%
Polyunsaturated fat 0.11g 0.057g 0%
Tryptophan 0.043mg 0.025mg 0%
Threonine 0.232mg 0.081mg 0%
Isoleucine 0.259mg 0.08mg 0%
Leucine 0.501mg 0.119mg 0%
Lysine 0.222mg 0.13mg 0%
Methionine 0.145mg 0.038mg 0%
Phenylalanine 0.273mg 0.099mg 0%
Valine 0.402mg 0.125mg 0%
Histidine 0.14mg 0.042mg 0%
Fructose 0.34g 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Potato
Potato
1
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more ProteinProtein +132.4%
Contains more FatsFats +115.4%
Contains more WaterWater +13.5%
Contains more OtherOther +183.5%
Contains more CarbsCarbs +313.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +733.3%
Contains more Poly. FatPolyunsaturated fat +93%
Contains less Sat. FatSaturated fat -44.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.