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  6. Potato vs. Nori

Potato vs. Nori — In-Depth Nutrition Comparison

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Significant differences between potatoes and nori

  • Potatoes have more vitamin B6 and fiber; however, nori is richer in vitamin A, manganese, vitamin C, vitamin B2, folate, copper, iron, and vitamin E.
  • Nori covers your daily vitamin A needs 104% more than potatoes.
  • Nori has 7 times less fiber than potatoes. Potatoes have 2.2g of fiber, while nori has 0.3g.

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

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
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%
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 +1300%
Contains more PotassiumPotassium +50.3%
Contains more PhosphorusPhosphorus +20.7%
Contains less SodiumSodium -79.2%
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%

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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
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%
Contains more Vitamin B6Vitamin B6 +95.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.47mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Nori DV% diff.
Vitamin C 9.6mg 39mg 33%
Manganese 0.219mg 0.988mg 33%
Vitamin B2 0.048mg 0.446mg 31%
Folate 28µg 146µg 30%
Vitamin A 1µg 260µg 29%
Copper 0.118mg 0.264mg 16%
Vitamin B6 0.311mg 0.159mg 12%
Iron 1.08mg 1.8mg 9%
Fiber 2.2g 0.3g 8%
Protein 2.5g 5.81g 7%
Starch 17.27g 7%
Magnesium 28mg 2mg 6%
Calcium 15mg 70mg 6%
Zinc 0.36mg 1.05mg 6%
Vitamin E 0.04mg 1mg 6%
Carbs 21.15g 5.11g 5%
Potassium 535mg 356mg 5%
Calories 93kcal 35kcal 3%
Vitamin B1 0.064mg 0.098mg 3%
Vitamin B5 0.376mg 0.521mg 3%
Phosphorus 70mg 58mg 2%
Sodium 10mg 48mg 2%
Vitamin K 2µg 4µg 2%
Selenium 0.4µg 0.7µg 1%
Choline 14.8mg 10.4mg 1%
Protein per 100 calories 2.7g 17g N/A
Calories per 10 g protein 372kcal 60kcal N/A
Weight per 100 calories 108g 286g N/A
Fats 0.13g 0.28g 0%
Net carbs 18.95g 4.81g N/A
Sugar 1.18g 0.49g N/A
Vitamin B3 1.41mg 1.47mg 0%
Saturated fat 0.034g 0.061g 0%
Monounsaturated fat 0.003g 0.025g 0%
Polyunsaturated fat 0.057g 0.11g 0%
Tryptophan 0.025mg 0.043mg 0%
Threonine 0.081mg 0.232mg 0%
Isoleucine 0.08mg 0.259mg 0%
Leucine 0.119mg 0.501mg 0%
Lysine 0.13mg 0.222mg 0%
Methionine 0.038mg 0.145mg 0%
Phenylalanine 0.099mg 0.273mg 0%
Valine 0.125mg 0.402mg 0%
Histidine 0.042mg 0.14mg 0%
Fructose 0.34g 0%
Omega-3 - EPA 0g 0.08g 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
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 +313.9%
Contains more ProteinProtein +132.4%
Contains more FatsFats +115.4%
Contains more WaterWater +13.5%
Contains more OtherOther +183.5%

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
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 -44.3%
Contains more Mono. FatMonounsaturated fat +733.3%
Contains more Poly. FatPolyunsaturated fat +93%

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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. 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.