Mashed potato vs. Wakame — In-Depth Nutrition Comparison
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How are mashed potato and wakame different?
- Mashed potato has more vitamin B6 and potassium; however, wakame is richer in manganese, folate, copper, iron, magnesium, vitamin B2, and calcium.
- Wakame covers your daily need for manganese, 57% more than mashed potato.
- Mashed potato has 60 times more vitamin B6 than wakame. Mashed potato has 0.12mg of vitamin B6, while wakame has 0.002mg.
- Mashed potato contains less sodium.
Fast foods, potato, mashed and Seaweed, wakame, raw types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +472% |
| Contains less SodiumSodium | -64.9% |
| Contains more SeleniumSelenium | +14.3% |
| Contains more MagnesiumMagnesium | +613.3% |
| Contains more CalciumCalcium | +733.3% |
| Contains more IronIron | +603.2% |
| Contains more CopperCopper | +711.4% |
| Contains more ZincZinc | +72.7% |
| Contains more PhosphorusPhosphorus | +35.6% |
| Contains more ManganeseManganese | +1328.6% |
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.
| Contains more Vitamin AVitamin A | +138.9% |
| Contains more Vitamin B6Vitamin B6 | +5900% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +11.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +138.1% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +1433.3% |
| Contains more Vitamin B3Vitamin B3 | +48.1% |
| Contains more FolateFolate | +2077.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.098mg | 1.4mg | 57% |
| Folate | 9µg | 196µg | 47% |
| Copper | 0.035mg | 0.284mg | 28% |
| Sodium | 306mg | 872mg | 25% |
| Iron | 0.31mg | 2.18mg | 23% |
| Magnesium | 15mg | 107mg | 22% |
| Vitamin B2 | 0.015mg | 0.23mg | 17% |
| Vitamin B5 | 0.697mg | 14% | |
| Calcium | 18mg | 150mg | 13% |
| Vitamin B6 | 0.12mg | 0.002mg | 9% |
| Potassium | 286mg | 50mg | 7% |
| Polyunsaturated fat | 1.342g | 0.218g | 7% |
| Starch | 12.1g | 5% | |
| Vitamin E | 0.42mg | 1mg | 4% |
| Vitamin B1 | 0.015mg | 0.06mg | 4% |
| Fiber | 1.3g | 0.5g | 3% |
| Phosphorus | 59mg | 80mg | 3% |
| Vitamin A | 43µg | 18µg | 3% |
| Vitamin C | 0mg | 3mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Fats | 2.82g | 0.64g | 3% |
| Vitamin B3 | 1.08mg | 1.6mg | 3% |
| Protein | 1.65g | 3.03g | 3% |
| Monounsaturated fat | 0.72g | 0.058g | 2% |
| Saturated fat | 0.577g | 0.13g | 2% |
| Calories | 89kcal | 45kcal | 2% |
| Carbs | 14.65g | 9.14g | 2% |
| Vitamin K | 5.9µg | 5.3µg | 1% |
| Zinc | 0.22mg | 0.38mg | 1% |
| Net carbs | 13.35g | 8.64g | N/A |
| Sugar | 0.5g | 0.65g | N/A |
| Selenium | 0.8µg | 0.7µg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Choline | 13.4mg | 13.9mg | 0% |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0.186g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
| Contains more FatsFats | +340.6% |
| Contains more CarbsCarbs | +60.3% |
| Contains more ProteinProtein | +83.6% |
| Contains more OtherOther | +471.4% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
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 | +1141.4% |
| Contains more Poly. FatPolyunsaturated fat | +515.6% |
| Contains less Sat. FatSaturated fat | -77.5% |
