Seaweed vs. Sweet potato — In-Depth Nutrition Comparison
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Summary of differences between seaweed and sweet potatoes
- Seaweed has more vitamin K, folate, iron, magnesium, and calcium; however, sweet potatoes are higher in vitamin A, vitamin B6, vitamin C, manganese, and potassium.
- Sweet potatoes cover your daily need for vitamin A 106% more than seaweed.
- Seaweed has 30 times more folate than sweet potatoes. While seaweed has 180µg of folate, sweet potatoes have only 6µg.
These are the specific foods used in this comparison Seaweed, kelp, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
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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.
| Contains more MagnesiumMagnesium | +348.1% |
| Contains more CalciumCalcium | +342.1% |
| Contains more IronIron | +313% |
| Contains more ZincZinc | +284.4% |
| Contains more SeleniumSelenium | +250% |
| Contains more PotassiumPotassium | +433.7% |
| Contains more CopperCopper | +23.8% |
| Contains more PhosphorusPhosphorus | +28.6% |
| Contains less SodiumSodium | -84.5% |
| Contains more ManganeseManganese | +148.5% |
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.
| Contains more Vitamin EVitamin E | +22.5% |
| Contains more Vitamin B2Vitamin B2 | +41.5% |
| Contains more Vitamin KVitamin K | +2769.6% |
| Contains more FolateFolate | +2900% |
| Contains more Vitamin CVitamin C | +553.3% |
| Contains more Vitamin AVitamin A | +15916.7% |
| Contains more Vitamin B1Vitamin B1 | +114% |
| Contains more Vitamin B3Vitamin B3 | +216.4% |
| Contains more Vitamin B5Vitamin B5 | +37.7% |
| Contains more Vitamin B6Vitamin B6 | +14200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 6µg | 961µg | 106% |
| Vitamin K | 66µg | 2.3µg | 53% |
| Folate | 180µg | 6µg | 44% |
| Iron | 2.85mg | 0.69mg | 27% |
| Magnesium | 121mg | 27mg | 22% |
| Vitamin B6 | 0.002mg | 0.286mg | 22% |
| Vitamin C | 3mg | 19.6mg | 18% |
| Calcium | 168mg | 38mg | 13% |
| Manganese | 0.2mg | 0.497mg | 13% |
| Potassium | 89mg | 475mg | 11% |
| Sodium | 233mg | 36mg | 9% |
| Fiber | 1.3g | 3.3g | 8% |
| Zinc | 1.23mg | 0.32mg | 8% |
| Vitamin B3 | 0.47mg | 1.487mg | 6% |
| Vitamin B1 | 0.05mg | 0.107mg | 5% |
| Vitamin B5 | 0.642mg | 0.884mg | 5% |
| Carbs | 9.57g | 20.71g | 4% |
| Copper | 0.13mg | 0.161mg | 3% |
| Starch | 7.05g | 3% | |
| Vitamin B2 | 0.15mg | 0.106mg | 3% |
| Calories | 43kcal | 90kcal | 2% |
| Phosphorus | 42mg | 54mg | 2% |
| Protein | 1.68g | 2.01g | 1% |
| Fats | 0.56g | 0.15g | 1% |
| Vitamin E | 0.87mg | 0.71mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Saturated fat | 0.247g | 0.052g | 1% |
| Fructose | 0.5g | 1% | |
| Protein per 100 calories | 3.9g | 2.2g | N/A |
| Calories per 10 g protein | 256kcal | 448kcal | N/A |
| Weight per 100 calories | 233g | 111g | N/A |
| Net carbs | 8.27g | 17.41g | N/A |
| Sugar | 0.6g | 6.48g | N/A |
| Choline | 12.8mg | 13.1mg | 0% |
| Monounsaturated fat | 0.098g | 0.002g | 0% |
| Polyunsaturated fat | 0.047g | 0.092g | 0% |
| Tryptophan | 0.048mg | 0.04mg | 0% |
| Threonine | 0.055mg | 0.107mg | 0% |
| Isoleucine | 0.076mg | 0.07mg | 0% |
| Leucine | 0.083mg | 0.118mg | 0% |
| Lysine | 0.082mg | 0.084mg | 0% |
| Methionine | 0.025mg | 0.037mg | 0% |
| Phenylalanine | 0.043mg | 0.114mg | 0% |
| Valine | 0.072mg | 0.11mg | 0% |
| Histidine | 0.024mg | 0.039mg | 0% |
| Omega-3 (EPA) | 0.004g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.68 g
Fats:
0.56 g
Carbs:
9.57 g
Water:
81.58 g
Other:
6.61 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more FatsFats | +273.3% |
| Contains more ProteinProtein | +19.6% |
| Contains more CarbsCarbs | +116.4% |
~equal in
Water
~75.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.247 g
Monounsaturated fat:
Mono. Fat
0.098 g
Polyunsaturated fat:
Poly. Fat
0.047 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains more Mono. FatMonounsaturated fat | +4800% |
| Contains less Sat. FatSaturated fat | -78.9% |
| Contains more Poly. FatPolyunsaturated fat | +95.7% |
