Nori vs. Sweet Potatoes
Nutrition comparison of Nori and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nori
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nori and sweet potatoes:
- Both nori and sweet potatoes are high in Vitamin A and potassium.
- For omega-3 fatty acids, nori has more epa than sweet potato.
- Nori has 59% less calories than sweet potato.
- Nori has 75% less carbohydrates than sweet potato.
- Nori has more riboflavin, niacin and folate.
- Nori is an excellent source of Vitamin C and calcium.
- Sweet potato is a great source of dietary fiber.
USDA sources for nutritional information: Nori (Seaweed, laver, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori has 59% less calories than sweet potato - nori has 35 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, nori is much heavier in protein, much lighter in carbs and similar to sweet potatoes for fat. Nori has a macronutrient ratio of 67:33:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nori | Sweet Potatoes | |
|---|---|---|
| Protein | 67% | 7% |
| Carbohydrates | 33% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Nori has 75% less carbohydrates than sweet potato - nori has 5.1g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 900% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.
sugar
Nori and sweet potatoes contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and sweet potato has 4.2g of sugar.
Protein
protein
Nori has 270% more protein than sweet potato - nori has 5.8g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Both nori and sweet potatoes are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 15 times more Vitamin C than sweet potato - nori has 39mg of Vitamin C per 100 grams and sweet potato has 2.4mg of Vitamin C.
Vitamin A
Both nori and sweet potatoes are high in Vitamin A. Sweet potato has 173% more Vitamin A than nori - nori has 260ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.
Vitamin E
Nori and sweet potatoes contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.
Vitamin K
Nori and sweet potatoes contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.
The B Vitamins
Nori has more riboflavin, niacin and folate. Both nori and sweet potatoes contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Nori | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.098 MG | 0.078 MG |
| Riboflavin | 0.446 MG | 0.061 MG |
| Niacin | 1.47 MG | 0.557 MG |
| Pantothenic acid | 0.521 MG | 0.8 MG |
| Vitamin B6 | 0.159 MG | 0.209 MG |
| Folate | 146 UG | 11 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 133% more calcium than sweet potato - nori has 70mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Nori has 195% more iron than sweet potato - nori has 1.8mg of iron per 100 grams and sweet potato has 0.61mg of iron.
potassium
Both nori and sweet potatoes are high in potassium. Nori has a little more potassium (6%) than sweet potato by weight - nori has 356mg of potassium per 100 grams and sweet potato has 337mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, nori has more EPA than sweet potato per 100 grams. Both nori and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Nori | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.001 G |
| EPA | 0.08 G | ~ |
| Total | 0.081 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both nori and sweet potatoes contain small amounts of linoleic acid.
| Nori | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.004 G | 0.013 G |
| other omega 6 | 0.009 G | ~ |
| Total | 0.013 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Nori (Seaweed, laver, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Nori g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does nori or sweet potatoes contain more calories in 100 grams?Nori has 60% less calories than sweet potato - nori has 35 calories in 100g and sweet potato has 86 calories.
Is nori or sweet potatoes better for protein?
Nori has 270% more protein than sweet potato - nori has 5.8g of protein per 100 grams and sweet potato has 1.6g of protein.
Does nori or sweet potatoes have more carbohydrates?
By weight, nori has 80% fewer carbohydrates than sweet potato - nori has 5.1g of carbs for 100g and sweet potato has 20.1g of carbohydrates.
Does nori or sweet potatoes contain more calcium?
Nori is a rich source of calcium and it has 130% more calcium than sweet potato - nori has 70mg of calcium in 100 grams and sweet potato has 30mg of calcium.
Does nori or sweet potatoes contain more potassium?
Both nori and sweet potatoes are high in potassium. Nori has a little more potassium ( 10%) than sweet potato by weight - nori has 356mg of potassium in 100 grams and sweet potato has 337mg of potassium.