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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Gratin
4
:
4
Wakame
Contains more Phosphorus +41.3%
Contains more Potassium +692%
Contains less Sodium -50.3%
Contains more Zinc +81.6%
Contains more Calcium +26.1%
Contains more Iron +240.6%
Contains more Magnesium +435%
Contains more Copper +77.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Contains more Phosphorus +41.3%
Contains more Potassium +692%
Contains less Sodium -50.3%
Contains more Zinc +81.6%
Contains more Calcium +26.1%
Contains more Iron +240.6%
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 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

Comparison summary table

Pay attention to 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 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
Starch g g
Fructose g g
Sugar g 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
Vitamin A 264IU 360IU Wakame
Vitamin E mg 1mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 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
Trans Fat g 0g Gratin
Saturated Fat 4.733g 0.13g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
30%
Gratin
18%
Wakame
Carbohydrates
11%
Gratin
9%
Wakame
Fats
35%
Gratin
3%
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

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 to 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.