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  6. Potato vs. Nori

Potato vs. Nori — In-Depth Nutrition Comparison

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How are potatoes and nori different?

  • Potatoes are richer in vitamin B6 and fiber, while nori is higher in vitamin A, manganese, folate, vitamin B2, vitamin C, copper, iron, and zinc.
  • Nori covers your daily need for vitamin A, 104% more than potatoes.
  • Potatoes contain 7 times more fiber than nori. Potatoes contain 2.1g of fiber, while nori contains 0.3g.

Potatoes, flesh, and skin, raw and Seaweed, laver, raw types were used in this article.

Infographic

Potato vs Nori 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.
Potato
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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%
Contains more MagnesiumMagnesium +1050%
Contains more PotassiumPotassium +19.4%
Contains less SodiumSodium -87.5%
Contains more CalciumCalcium +483.3%
Contains more IronIron +122.2%
Contains more CopperCopper +140%
Contains more ZincZinc +250%
Contains more ManganeseManganese +394%
Contains more SeleniumSelenium +75%
~equal in Phosphorus ~58mg

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.
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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Nori
Nori
9
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%
Contains more Vitamin B6Vitamin B6 +87.4%
Contains more Vitamin CVitamin C +98%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +21%
Contains more Vitamin B2Vitamin B2 +1293.8%
Contains more Vitamin B3Vitamin B3 +38.5%
Contains more Vitamin B5Vitamin B5 +76.6%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +873.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Nori DV% diff.
Manganese 0.2mg 0.988mg 34%
Folate 15µg 146µg 33%
Vitamin B2 0.032mg 0.446mg 32%
Vitamin A 0µg 260µg 29%
Vitamin C 19.7mg 39mg 21%
Copper 0.11mg 0.264mg 17%
Iron 0.81mg 1.8mg 12%
Vitamin B6 0.298mg 0.159mg 11%
Protein 2.05g 5.81g 8%
Fiber 2.1g 0.3g 7%
Zinc 0.3mg 1.05mg 7%
Vitamin E 0.01mg 1mg 7%
Calcium 12mg 70mg 6%
Starch 15.29g 6%
Magnesium 23mg 2mg 5%
Vitamin B5 0.295mg 0.521mg 5%
Carbs 17.49g 5.11g 4%
Vitamin B3 1.061mg 1.47mg 3%
Calories 77kcal 35kcal 2%
Potassium 425mg 356mg 2%
Sodium 6mg 48mg 2%
Vitamin K 2µg 4µg 2%
Selenium 0.4µg 0.7µg 1%
Vitamin B1 0.081mg 0.098mg 1%
Protein per 100 calories 2.7g 17g N/A
Calories per 10 g protein 376kcal 60kcal N/A
Weight per 100 calories 130g 286g N/A
Fats 0.09g 0.28g 0%
Net carbs 15.39g 4.81g N/A
Sugar 0.82g 0.49g N/A
Phosphorus 57mg 58mg 0%
Choline 12.1mg 10.4mg 0%
Saturated fat 0.025g 0.061g 0%
Monounsaturated fat 0.002g 0.025g 0%
Polyunsaturated fat 0.042g 0.11g 0%
Tryptophan 0.021mg 0.043mg 0%
Threonine 0.067mg 0.232mg 0%
Isoleucine 0.066mg 0.259mg 0%
Leucine 0.098mg 0.501mg 0%
Lysine 0.107mg 0.222mg 0%
Methionine 0.032mg 0.145mg 0%
Phenylalanine 0.081mg 0.273mg 0%
Valine 0.103mg 0.402mg 0%
Histidine 0.035mg 0.14mg 0%
Fructose 0.26g 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
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
Contains more CarbsCarbs +242.3%
Contains more ProteinProtein +183.4%
Contains more FatsFats +211.1%
Contains more OtherOther +236.6%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
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
Contains less Sat. FatSaturated fat -59%
Contains more Mono. FatMonounsaturated fat +1150%
Contains more Poly. FatPolyunsaturated fat +161.9%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.