Yam vs Seaweed
Nutrition comparison per 100 g serving
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Seaweed wins in 18 out of 29 nutrient categories
Yam: 7
vs
Seaweed: 18
(4 ties)
Overview
Vitamins
| Vitamin | Yam | Seaweed | Winner |
|---|---|---|---|
| Choline, total | 16.2 MG | 13.9 MG | |
| Folate, total | 16 UG | 196 UG | |
| Niacin | 0.6 MG | 1.6 MG | |
| Pantothenic acid | 0.3 MG | 0.7 MG | |
| Riboflavin | 0.0 MG | 0.2 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 6 UG | 18 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 12.1 MG | 3 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 1 MG | |
| Vitamin K (phylloquinone) | 2.3 UG | 5.3 UG |
Minerals
| Mineral | Yam | Seaweed | Winner |
|---|---|---|---|
| Calcium, Ca | 14 MG | 150 MG | |
| Copper, Cu | 0.2 MG | 0.3 MG | |
| Iron, Fe | 0.5 MG | 2.2 MG | |
| Magnesium, Mg | 18 MG | 107 MG | |
| Manganese, Mn | 0.4 MG | 1.4 MG | |
| Phosphorus, P | 49 MG | 80 MG | |
| Potassium, K | 670 MG | 50 MG | |
| Selenium, Se | 0.7 UG | 0.7 UG | Tie |
| Sodium, Na | 8 MG | 872 MG | |
| Zinc, Zn | 0.2 MG | 0.4 MG |