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  6. Russet potato vs. Nori

Russet potato vs. Nori — In-Depth Nutrition Comparison

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Important differences between russet potatoes and nori

  • Russet potatoes have more vitamin B6 and fiber; however, nori has more vitamin C, manganese, vitamin B2, folate, vitamin A, copper, iron, and protein.
  • Nori's daily need coverage for vitamin C is 34% more.
  • Russet potatoes have 8 times more fiber than nori. Russet potatoes have 2.3g of fiber, while nori has 0.3g.

The food varieties used in the comparison are Potatoes, Russet, flesh, and skin, baked and Seaweed, laver, raw.

Infographic

Russet potato vs Nori infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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 +1400%
Contains more PotassiumPotassium +54.5%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -70.8%
Contains more CalciumCalcium +288.9%
Contains more IronIron +68.2%
Contains more CopperCopper +146.7%
Contains more ZincZinc +200%
Contains more ManganeseManganese +333.3%
Contains more SeleniumSelenium +40%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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 28% 0% 0.33% 1.4% 17% 11% 25% 23% 82% 0% 5% 20%
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 +122.6%
Contains more Vitamin CVitamin C +369.9%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +1328.6%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B2Vitamin B2 +829.2%
Contains more Vitamin B5Vitamin B5 +37.1%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +461.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.47mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Nori DV% diff.
Vitamin C 8.3mg 39mg 34%
Manganese 0.228mg 0.988mg 33%
Vitamin B2 0.048mg 0.446mg 31%
Folate 26µg 146µg 30%
Vitamin A 1µg 260µg 29%
Copper 0.107mg 0.264mg 17%
Vitamin B6 0.354mg 0.159mg 15%
Iron 1.07mg 1.8mg 9%
Fiber 2.3g 0.3g 8%
Magnesium 30mg 2mg 7%
Starch 17.45g 7%
Protein 2.63g 5.81g 6%
Potassium 550mg 356mg 6%
Zinc 0.35mg 1.05mg 6%
Vitamin E 0.07mg 1mg 6%
Carbs 21.44g 5.11g 5%
Calcium 18mg 70mg 5%
Calories 97kcal 35kcal 3%
Vitamin B1 0.067mg 0.098mg 3%
Vitamin B5 0.38mg 0.521mg 3%
Phosphorus 71mg 58mg 2%
Vitamin K 2µg 4µg 2%
Sodium 14mg 48mg 1%
Vitamin B3 1.348mg 1.47mg 1%
Choline 15mg 10.4mg 1%
Protein per 100 calories 2.7g 17g N/A
Calories per 10 g protein 369kcal 60kcal N/A
Weight per 100 calories 103g 286g N/A
Fats 0.13g 0.28g 0%
Net carbs 19.14g 4.81g N/A
Sugar 1.08g 0.49g N/A
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.032g 0.061g 0%
Monounsaturated fat 0.003g 0.025g 0%
Polyunsaturated fat 0.054g 0.11g 0%
Tryptophan 0.027mg 0.043mg 0%
Threonine 0.086mg 0.232mg 0%
Isoleucine 0.085mg 0.259mg 0%
Leucine 0.125mg 0.501mg 0%
Lysine 0.137mg 0.222mg 0%
Methionine 0.041mg 0.145mg 0%
Phenylalanine 0.104mg 0.273mg 0%
Valine 0.131mg 0.402mg 0%
Histidine 0.044mg 0.14mg 0%
Fructose 0.32g 0%
Omega-3 (EPA) 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Nori
Nori
3
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 +319.6%
Contains more ProteinProtein +120.9%
Contains more FatsFats +115.4%
Contains more WaterWater +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 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 -47.5%
Contains more Mono. FatMonounsaturated fat +733.3%
Contains more Poly. FatPolyunsaturated fat +103.7%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.