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Gratin vs. Wakame — In-Depth Nutrition Comparison

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Important differences between Gratin and Wakame

  • Gratin has more Vitamin B6, and Potassium, however, Wakame has more Manganese, Folate, Magnesium, Iron, Copper, and Vitamin B2.
  • Wakame's daily need coverage for Manganese is 54% more.
  • Gratin has 87 times more Vitamin B6 than Wakame. Gratin has 0.174mg of Vitamin B6, while Wakame has 0.002mg.
  • Wakame is lower in Saturated Fat.

The food varieties used in the comparison are Potatoes, au gratin, home-prepared from recipe using butter and Seaweed, wakame, raw.

Infographic

Gratin vs Wakame 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.
Gratin
5
:
5
Wakame
Contains more Phosphorus +41.3%
Contains more Potassium +692%
Contains less Sodium -50.3%
Contains more Zinc +81.6%
Contains more Selenium +285.7%
Contains more Calcium +26.1%
Contains more Iron +240.6%
Contains more Magnesium +435%
Contains more Copper +77.5%
Contains more Manganese +769.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +41.3%
Contains more Potassium +692%
Contains less Sodium -50.3%
Contains more Zinc +81.6%
Contains more Selenium +285.7%
Contains more Calcium +26.1%
Contains more Iron +240.6%
Contains more Magnesium +435%
Contains more Copper +77.5%
Contains more Manganese +769.6%

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.
Gratin
3
:
7
Wakame
Contains more Vitamin C +230%
Contains more Vitamin B6 +8600%
Contains more Vitamin A +36.4%
Contains more Vitamin B2 +98.3%
Contains more Vitamin B3 +61.1%
Contains more Vitamin B5 +80.1%
Contains more Folate +1681.8%
Equal in Vitamin B1 - 0.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +230%
Contains more Vitamin B6 +8600%
Contains more Vitamin A +36.4%
Contains more Vitamin B2 +98.3%
Contains more Vitamin B3 +61.1%
Contains more Vitamin B5 +80.1%
Contains more Folate +1681.8%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
3
:
2
Wakame
Contains more Protein +67%
Contains more Fats +1085.9%
Contains more Carbs +23.3%
Contains more Other +246.2%
Equal in Water - 79.99
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +67%
Contains more Fats +1085.9%
Contains more Carbs +23.3%
Contains more Other +246.2%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
2
:
1
Wakame
Contains more Monounsaturated Fat +3605.2%
Contains more Polyunsaturated fat +26.6%
Contains less Saturated Fat -97.3%
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +3605.2%
Contains more Polyunsaturated fat +26.6%
Contains less Saturated Fat -97.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gratin Wakame
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Gratin Wakame Opinion
Net carbs 9.47g 8.64g Gratin
Protein 5.06g 3.03g Gratin
Fats 7.59g 0.64g Gratin
Carbs 11.27g 9.14g Gratin
Calories 132kcal 45kcal Gratin
Sugar 0.65g Gratin
Fiber 1.8g 0.5g Gratin
Calcium 119mg 150mg Wakame
Iron 0.64mg 2.18mg Wakame
Magnesium 20mg 107mg Wakame
Phosphorus 113mg 80mg Gratin
Potassium 396mg 50mg Gratin
Sodium 433mg 872mg Gratin
Zinc 0.69mg 0.38mg Gratin
Copper 0.16mg 0.284mg Wakame
Manganese 0.161mg 1.4mg Wakame
Selenium 2.7µg 0.7µg Gratin
Vitamin A 264IU 360IU Wakame
Vitamin A RAE 64µg 18µg Gratin
Vitamin E 1mg Wakame
Vitamin C 9.9mg 3mg Gratin
Vitamin B1 0.064mg 0.06mg Gratin
Vitamin B2 0.116mg 0.23mg Wakame
Vitamin B3 0.993mg 1.6mg Wakame
Vitamin B5 0.387mg 0.697mg Wakame
Vitamin B6 0.174mg 0.002mg Gratin
Folate 11µg 196µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.07mg 0.035mg Gratin
Threonine 0.192mg 0.165mg Gratin
Isoleucine 0.284mg 0.087mg Gratin
Leucine 0.443mg 0.257mg Gratin
Lysine 0.381mg 0.112mg Gratin
Methionine 0.117mg 0.063mg Gratin
Phenylalanine 0.254mg 0.112mg Gratin
Valine 0.325mg 0.209mg Gratin
Histidine 0.151mg 0.015mg Gratin
Cholesterol 23mg 0mg Wakame
Saturated Fat 4.733g 0.13g Wakame
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 2.149g 0.058g Gratin
Polyunsaturated fat 0.276g 0.218g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Gratin
29%
Wakame
Minerals Daily Need Coverage Score
32%
Gratin
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 4.603g)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Gratin
Gratin contains less Sodium (difference - 439mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.