Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Seaweed

Yam vs. Seaweed — In-Depth Nutrition Comparison

Compare

What are the differences between yam and seaweed?

  • Yam is higher in vitamin B6, potassium, fiber, and vitamin C, yet seaweed is higher in vitamin K, folate, iron, magnesium, and calcium.
  • Seaweed's daily need coverage for vitamin K is 53% more.
  • Yam has 114 times more vitamin B6 than seaweed. While yam has 0.228mg of vitamin B6, seaweed has only 0.002mg.
  • The amount of sodium in yam is lower.

We used Yam, cooked, boiled, drained, or baked, without salt and Seaweed, kelp, raw types in this article.

Infographic

Yam vs Seaweed 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +652.8%
Contains more CopperCopper +16.9%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +85.5%
Contains more MagnesiumMagnesium +572.2%
Contains more CalciumCalcium +1100%
Contains more IronIron +448.1%
Contains more ZincZinc +515%
~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
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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +303.3%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B6Vitamin B6 +11300%
Contains more Vitamin EVitamin E +155.9%
Contains more Vitamin B2Vitamin B2 +435.7%
Contains more Vitamin B5Vitamin B5 +106.4%
Contains more Vitamin KVitamin K +2769.6%
Contains more FolateFolate +1025%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~6µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Seaweed DV% diff.
Vitamin K 2.3µg 66µg 53%
Folate 16µg 180µg 41%
Iron 0.52mg 2.85mg 29%
Magnesium 18mg 121mg 25%
Potassium 670mg 89mg 17%
Vitamin B6 0.228mg 0.002mg 17%
Calcium 14mg 168mg 15%
Vitamin C 12.1mg 3mg 10%
Fiber 3.9g 1.3g 10%
Sodium 8mg 233mg 10%
Zinc 0.2mg 1.23mg 9%
Vitamin B2 0.028mg 0.15mg 9%
Manganese 0.371mg 0.2mg 7%
Vitamin B5 0.311mg 0.642mg 7%
Carbs 27.48g 9.57g 6%
Calories 116kcal 43kcal 4%
Vitamin E 0.34mg 0.87mg 4%
Vitamin B1 0.095mg 0.05mg 4%
Copper 0.152mg 0.13mg 2%
Fats 0.14g 0.56g 1%
Phosphorus 49mg 42mg 1%
Vitamin B3 0.552mg 0.47mg 1%
Choline 16.2mg 12.8mg 1%
Saturated fat 0.029g 0.247g 1%
Protein 1.49g 1.68g 0%
Protein per 100 calories 1.3g 3.9g N/A
Calories per 10 g protein 779kcal 256kcal N/A
Weight per 100 calories 86g 233g N/A
Net carbs 23.58g 8.27g N/A
Sugar 0.49g 0.6g N/A
Vitamin A 6µg 6µg 0%
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.005g 0.098g 0%
Polyunsaturated fat 0.06g 0.047g 0%
Tryptophan 0.012mg 0.048mg 0%
Threonine 0.052mg 0.055mg 0%
Isoleucine 0.05mg 0.076mg 0%
Leucine 0.094mg 0.083mg 0%
Lysine 0.058mg 0.082mg 0%
Methionine 0.02mg 0.025mg 0%
Phenylalanine 0.069mg 0.043mg 0%
Valine 0.06mg 0.072mg 0%
Histidine 0.033mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more CarbsCarbs +187.1%
Contains more ProteinProtein +12.8%
Contains more FatsFats +300%
Contains more WaterWater +16.3%
Contains more OtherOther +769.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Poly. FatPolyunsaturated fat +27.7%
Contains more Mono. FatMonounsaturated fat +1860%

People also compare

Yam
Yam vs Potato
Potato
Yam
Yam vs Carrot
Carrot
Yam
Yam vs Cassava
Cassava
Seaweed
Seaweed vs Nori
Nori
Seaweed
Seaweed vs Water
Water
Seaweed
Seaweed vs Wakame
Wakame

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/170072/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.