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Potato vs. Agar — In-Depth Nutrition Comparison

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What are the differences between potatoes and agar?

  • 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.

We used Potatoes, baked, flesh, and skin, without salt and Seaweed, agar, dried types in this article.

Infographic

Potato vs Agar 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
2
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%
Agar
Agar
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Contains more PhosphorusPhosphorus +34.6%
Contains less SodiumSodium -90.2%
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%

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
4
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%
Agar
Agar
5
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 0% 0% 0% 100% 2.5% 51% 3.8% 181% 70% 0% 61% 435%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +540%
Contains more Vitamin B3Vitamin B3 +598%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.303mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Agar
Agar
4
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
Contains more WaterWater +762.8%
Contains more ProteinProtein +148.4%
Contains more FatsFats +130.8%
Contains more CarbsCarbs +282.4%
Contains more OtherOther +195.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -44.3%
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +78.9%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.