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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Gratin
4
:
4
Wakame
Contains more Potassium +692%
Contains more Zinc +81.6%
Contains more Phosphorus +41.3%
Contains less Sodium -50.3%
Contains more Iron +240.6%
Contains more Calcium +26.1%
Contains more Magnesium +435%
Contains more Copper +77.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 36% 35% 15% 54% 19% 49% 57%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Potassium +692%
Contains more Zinc +81.6%
Contains more Phosphorus +41.3%
Contains less Sodium -50.3%
Contains more Iron +240.6%
Contains more Calcium +26.1%
Contains more Magnesium +435%
Contains more Copper +77.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 16% 0% 0% 16% 27% 19% 24% 41% 0% 0% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
15
Gratin
29
Wakame
Mineral Summary Score
36
Gratin
58
Wakame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
30%
Gratin
18%
Wakame
Carbohydrates
11%
Gratin
9%
Wakame
Fats
35%
Gratin
3%
Wakame

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Gratin Wakame
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Gratin Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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 contains less Sugars?
Gratin
Gratin contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Gratin Wakame Opinion
Calories 132 45 Gratin
Protein 5.06 3.03 Gratin
Fats 7.59 0.64 Gratin
Vitamin C 9.9 3 Gratin
Carbs 11.27 9.14 Gratin
Cholesterol 23 0 Wakame
Vitamin D 0 0
Iron 0.64 2.18 Wakame
Calcium 119 150 Wakame
Potassium 396 50 Gratin
Magnesium 20 107 Wakame
Sugars 0.65 Gratin
Fiber 1.8 0.5 Gratin
Copper 0.16 0.284 Wakame
Zinc 0.69 0.38 Gratin
Starch
Phosphorus 113 80 Gratin
Sodium 433 872 Gratin
Vitamin A 264 360 Wakame
Vitamin E 1 Wakame
Vitamin D 0 0
Vitamin B1 0.064 0.06 Gratin
Vitamin B2 0.116 0.23 Wakame
Vitamin B3 0.993 1.6 Wakame
Vitamin B5 0.387 0.697 Wakame
Vitamin B6 0.174 0.002 Gratin
Vitamin B12 0 0
Vitamin K 5.3 Wakame
Folate 11 196 Wakame
Trans Fat 0 Gratin
Saturated Fat 4.733 0.13 Wakame
Monounsaturated Fat 2.149 0.058 Gratin
Polyunsaturated fat 0.276 0.218 Gratin
Tryptophan 0.07 0.035 Gratin
Threonine 0.192 0.165 Gratin
Isoleucine 0.284 0.087 Gratin
Leucine 0.443 0.257 Gratin
Lysine 0.381 0.112 Gratin
Methionine 0.117 0.063 Gratin
Phenylalanine 0.254 0.112 Gratin
Valine 0.325 0.209 Gratin
Histidine 0.151 0.015 Gratin
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.