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.
Detailed nutritional comparison of nori and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Nori src
Image of Sweet Potatoes src

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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Nori Sweet Potatoes
beta-carotene 3121 UG 8509 UG
alpha-carotene ~ 7 UG

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) .

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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.

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