Yam vs Seaweed
Nutrition comparison per 100 g serving
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Seaweed wins in 22 out of 29 nutrient categories
Yam: 4
vs
Seaweed: 22
(3 ties)
Overview
Vitamins
| Vitamin | Yam | Seaweed | Winner |
|---|---|---|---|
| Choline, total | 16.2 MG | 66 MG | |
| Folate, total | 16 UG | 94 UG | |
| Niacin | 0.6 MG | 12.8 MG | |
| Pantothenic acid | 0.3 MG | 3.5 MG | |
| Riboflavin | 0.0 MG | 3.7 MG | |
| Thiamin | 0.1 MG | 2.4 MG | |
| Vitamin A, RAE | 6 UG | 29 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.4 MG | |
| Vitamin C, total ascorbic acid | 12.1 MG | 10.1 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 5 MG | |
| Vitamin K (phylloquinone) | 2.3 UG | 25.5 UG |
Minerals
| Mineral | Yam | Seaweed | Winner |
|---|---|---|---|
| Calcium, Ca | 14 MG | 120 MG | |
| Copper, Cu | 0.2 MG | 6.1 MG | |
| Iron, Fe | 0.5 MG | 28.5 MG | |
| Magnesium, Mg | 18 MG | 195 MG | |
| Manganese, Mn | 0.4 MG | 1.9 MG | |
| Phosphorus, P | 49 MG | 118 MG | |
| Potassium, K | 670 MG | 1,363 MG | |
| Selenium, Se | 0.7 UG | 7.2 UG | |
| Sodium, Na | 8 MG | 1,048 MG | |
| Zinc, Zn | 0.2 MG | 2 MG |