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  6. Gratin vs. Wakame

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
Gratin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Wakame
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +692%
Contains more ZincZinc +81.6%
Contains more PhosphorusPhosphorus +41.3%
Contains less SodiumSodium -50.3%
Contains more SeleniumSelenium +285.7%
Contains more MagnesiumMagnesium +435%
Contains more CalciumCalcium +26.1%
Contains more IronIron +240.6%
Contains more CopperCopper +77.5%
Contains more ManganeseManganese +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
Gratin
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 21% 0% 16% 27% 19% 23% 40% 0% 0% 8.3%
Wakame
Wakame
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +230%
Contains more Vitamin AVitamin A +255.6%
Contains more Vitamin B6Vitamin B6 +8600%
Contains more Vitamin B2Vitamin B2 +98.3%
Contains more Vitamin B3Vitamin B3 +61.1%
Contains more Vitamin B5Vitamin B5 +80.1%
Contains more FolateFolate +1681.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gratin Wakame DV% diff.
Manganese 0.161mg 1.4mg 54%
Folate 11µg 196µg 46%
Magnesium 20mg 107mg 21%
Saturated fat 4.733g 0.13g 21%
Iron 0.64mg 2.18mg 19%
Sodium 433mg 872mg 19%
Copper 0.16mg 0.284mg 14%
Vitamin B6 0.174mg 0.002mg 13%
Fats 7.59g 0.64g 11%
Potassium 396mg 50mg 10%
Vitamin B2 0.116mg 0.23mg 9%
Vitamin C 9.9mg 3mg 8%
Cholesterol 23mg 0mg 8%
Vitamin E 1mg 7%
Vitamin B5 0.387mg 0.697mg 6%
Fiber 1.8g 0.5g 5%
Phosphorus 113mg 80mg 5%
Vitamin A 64µg 18µg 5%
Monounsaturated fat 2.149g 0.058g 5%
Calories 132kcal 45kcal 4%
Protein 5.06g 3.03g 4%
Selenium 2.7µg 0.7µg 4%
Vitamin B3 0.993mg 1.6mg 4%
Vitamin K 5.3µg 4%
Calcium 119mg 150mg 3%
Zinc 0.69mg 0.38mg 3%
Choline 13.9mg 3%
Carbs 11.27g 9.14g 1%
Protein per 100 calories 3.8g 6.7g N/A
Calories per 10 g protein 261kcal 149kcal N/A
Weight per 100 calories 76g 222g N/A
Unsaturated / Saturated Fat ratio 0.51 2.1 N/A
Net carbs 9.47g 8.64g N/A
Sugar 0.65g N/A
Vitamin B1 0.064mg 0.06mg 0%
Polyunsaturated fat 0.276g 0.218g 0%
Tryptophan 0.07mg 0.035mg 0%
Threonine 0.192mg 0.165mg 0%
Isoleucine 0.284mg 0.087mg 0%
Leucine 0.443mg 0.257mg 0%
Lysine 0.381mg 0.112mg 0%
Methionine 0.117mg 0.063mg 0%
Phenylalanine 0.254mg 0.112mg 0%
Valine 0.325mg 0.209mg 0%
Histidine 0.151mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
3
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Wakame
Wakame
2
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 ProteinProtein +67%
Contains more FatsFats +1085.9%
Contains more CarbsCarbs +23.3%
Contains more OtherOther +246.2%
~equal in Water ~79.99g

Fat Type Comparison

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

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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.