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Potato bread vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between potato bread and wakame

  • Potato bread has more phosphorus, fiber, potassium, vitamin B6, and selenium; however, wakame is richer in manganese, copper, magnesium, and folate.
  • Wakame covers your daily manganese needs 50% more than potato bread.
  • Wakame has 116 times less vitamin B6 than potato bread. Potato bread has 0.232mg of vitamin B6, while wakame has 0.002mg.
  • Potato bread contains less sodium.

Specific food types used in this comparison are Bread, potato and Seaweed, wakame, raw.

Infographic

Potato bread 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Wakame
3
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 CalciumCalcium +25.3%
Contains more PotassiumPotassium +1336%
Contains more ZincZinc +278.9%
Contains more PhosphorusPhosphorus +361.3%
Contains less SodiumSodium -57%
Contains more SeleniumSelenium +1257.1%
Contains more MagnesiumMagnesium +282.1%
Contains more CopperCopper +202.1%
Contains more ManganeseManganese +453.4%
~equal in Iron ~2.18mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Wakame
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +213.3%
Contains more Vitamin B5Vitamin B5 +17.2%
Contains more Vitamin B6Vitamin B6 +11500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +28.3%
Contains more CholineCholine +32.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +112.8%
Contains more Vitamin B2Vitamin B2 +117%
Contains more Vitamin B3Vitamin B3 +28%
Contains more FolateFolate +55.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
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 +312.5%
Contains more FatsFats +389.1%
Contains more CarbsCarbs +415%
Contains more WaterWater +138.4%
Contains more OtherOther +92%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato bread Wakame DV% diff.
Manganese 0.253mg 1.4mg 50%
Phosphorus 369mg 80mg 41%
Fiber 6.3g 0.5g 23%
Sodium 375mg 872mg 22%
Copper 0.094mg 0.284mg 21%
Potassium 718mg 50mg 20%
Protein 12.5g 3.03g 19%
Magnesium 28mg 107mg 19%
Folate 126µg 196µg 18%
Vitamin B6 0.232mg 0.002mg 18%
Selenium 9.5µg 0.7µg 16%
Carbs 47.07g 9.14g 13%
Calories 266kcal 45kcal 11%
Vitamin B1 0.188mg 0.06mg 11%
Zinc 1.44mg 0.38mg 10%
Vitamin B2 0.106mg 0.23mg 10%
Vitamin B12 0.15µg 0µg 6%
Calcium 188mg 150mg 4%
Fats 3.13g 0.64g 4%
Vitamin E 0.47mg 1mg 4%
Vitamin C 0mg 3mg 3%
Vitamin B3 1.25mg 1.6mg 2%
Vitamin B5 0.817mg 0.697mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 6.8µg 5.3µg 1%
Polyunsaturated fat 0g 0.218g 1%
Choline 18.4mg 13.9mg 1%
Saturated fat 0g 0.13g 1%
Iron 2.25mg 2.18mg 1%
Vitamin A 24µg 18µg 1%
Net carbs 40.77g 8.64g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 0.65g N/A
Monounsaturated fat 0g 0.058g 0%
Tryptophan 0.081mg 0.035mg 0%
Threonine 0.224mg 0.165mg 0%
Isoleucine 0.268mg 0.087mg 0%
Leucine 0.44mg 0.257mg 0%
Lysine 0.311mg 0.112mg 0%
Methionine 0.112mg 0.063mg 0%
Phenylalanine 0.285mg 0.112mg 0%
Valine 0.305mg 0.209mg 0%
Histidine 0.143mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
27%
Potato bread
26%
Wakame
Minerals Daily Need Coverage Score
59%
Potato bread
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 8.73g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 61)
Which food contains less Sodium?
Potato bread
Potato bread contains less Sodium (difference - 497mg)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.