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  6. Yam vs. Nori

Yam vs. Nori — In-Depth Nutrition Comparison

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What are the differences between yam and nori?

  • Yam is higher in fiber, potassium, and vitamin B6, yet nori is higher in vitamin A, vitamin B2, folate, manganese, vitamin C, iron, and copper.
  • Nori's daily need coverage for vitamin A is 101% more.
  • Yam has 14 times more fiber than nori. While yam has 4.1g of fiber, nori has only 0.3g.

We used Yam, raw and Seaweed, laver, raw types in this article.

Infographic

Yam 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.
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Nori
Nori
5
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 +950%
Contains more PotassiumPotassium +129.2%
Contains less SodiumSodium -81.3%
Contains more CalciumCalcium +311.8%
Contains more IronIron +233.3%
Contains more CopperCopper +48.3%
Contains more ZincZinc +337.5%
Contains more ManganeseManganese +148.9%
~equal in Phosphorus ~58mg
~equal in Selenium ~0.7µg

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.
Yam
Yam
2
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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
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 B1Vitamin B1 +14.3%
Contains more Vitamin B6Vitamin B6 +84.3%
Contains more Vitamin CVitamin C +128.1%
Contains more Vitamin AVitamin A +3614.3%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin B2Vitamin B2 +1293.8%
Contains more Vitamin B3Vitamin B3 +166.3%
Contains more Vitamin B5Vitamin B5 +65.9%
Contains more Vitamin KVitamin K +73.9%
Contains more FolateFolate +534.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Nori DV% diff.
Vitamin B2 0.032mg 0.446mg 32%
Folate 23µg 146µg 31%
Vitamin A 7µg 260µg 28%
Manganese 0.397mg 0.988mg 26%
Vitamin C 17.1mg 39mg 24%
Iron 0.54mg 1.8mg 16%
Fiber 4.1g 0.3g 15%
Potassium 816mg 356mg 14%
Copper 0.178mg 0.264mg 10%
Vitamin B6 0.293mg 0.159mg 10%
Protein 1.53g 5.81g 9%
Carbs 27.88g 5.11g 8%
Zinc 0.24mg 1.05mg 7%
Vitamin B3 0.552mg 1.47mg 6%
Magnesium 21mg 2mg 5%
Calcium 17mg 70mg 5%
Calories 118kcal 35kcal 4%
Vitamin E 0.35mg 1mg 4%
Vitamin B5 0.314mg 0.521mg 4%
Sodium 9mg 48mg 2%
Vitamin B1 0.112mg 0.098mg 1%
Vitamin K 2.3µg 4µg 1%
Choline 16.5mg 10.4mg 1%
Protein per 100 calories 1.3g 17g N/A
Calories per 10 g protein 771kcal 60kcal N/A
Weight per 100 calories 85g 286g N/A
Fats 0.17g 0.28g 0%
Net carbs 23.78g 4.81g N/A
Sugar 0.5g 0.49g N/A
Phosphorus 55mg 58mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.037g 0.061g 0%
Monounsaturated fat 0.006g 0.025g 0%
Polyunsaturated fat 0.076g 0.11g 0%
Tryptophan 0.012mg 0.043mg 0%
Threonine 0.054mg 0.232mg 0%
Isoleucine 0.052mg 0.259mg 0%
Leucine 0.096mg 0.501mg 0%
Lysine 0.059mg 0.222mg 0%
Methionine 0.021mg 0.145mg 0%
Phenylalanine 0.071mg 0.273mg 0%
Valine 0.062mg 0.402mg 0%
Histidine 0.034mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 +445.6%
Contains more ProteinProtein +279.7%
Contains more FatsFats +64.7%
Contains more WaterWater +22.2%
Contains more OtherOther +359.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 -39.3%
Contains more Mono. FatMonounsaturated fat +316.7%
Contains more Poly. FatPolyunsaturated fat +44.7%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.