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  6. Potato flour vs. Wakame

Potato flour vs. Wakame — In-Depth Nutrition Comparison

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Important differences between Potato flour and Wakame

  • Potato flour has more Vitamin B6, Potassium, Fiber, Vitamin B1, Phosphorus, and Vitamin B3, however, Wakame has more Manganese, Folate, and Vitamin B2.
  • Potato flour's daily need coverage for Vitamin B6 is 59% more.
  • Potato flour has 20 times more Potassium than Wakame. Potato flour has 1001mg of Potassium, while Wakame has 50mg.
  • Potato flour is lower in Sodium.

The food varieties used in the comparison are Potato flour and Seaweed, wakame, raw.

Infographic

Potato flour 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.
Potato flour
Potato flour
5
:
5
Wakame
Wakame
Contains more Phosphorus +110%
Contains more Potassium +1902%
Contains less Sodium -93.7%
Contains more Zinc +42.1%
Contains more Selenium +57.1%
Contains more Calcium +130.8%
Contains more Iron +58%
Contains more Magnesium +64.6%
Contains more Copper +44.2%
Contains more Manganese +347.3%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +110%
Contains more Potassium +1902%
Contains less Sodium -93.7%
Contains more Zinc +42.1%
Contains more Selenium +57.1%
Contains more Calcium +130.8%
Contains more Iron +58%
Contains more Magnesium +64.6%
Contains more Copper +44.2%
Contains more Manganese +347.3%

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.
Potato flour
Potato flour
4
:
6
Wakame
Wakame
Contains more Vitamin C +26.7%
Contains more Vitamin B1 +280%
Contains more Vitamin B3 +119.2%
Contains more Vitamin B6 +38350%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B2 +351%
Contains more Vitamin B5 +47%
Contains more Folate +684%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Wakame
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 +26.7%
Contains more Vitamin B1 +280%
Contains more Vitamin B3 +119.2%
Contains more Vitamin B6 +38350%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B2 +351%
Contains more Vitamin B5 +47%
Contains more Folate +684%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
2
:
3
Wakame
Wakame
Contains more Protein +127.7%
Contains more Carbs +809.2%
Contains more Fats +88.2%
Contains more Water +1126.8%
Contains more Other +129.3%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Wakame
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 Protein +127.7%
Contains more Carbs +809.2%
Contains more Fats +88.2%
Contains more Water +1126.8%
Contains more Other +129.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
1
:
2
Wakame
Wakame
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +625%
Contains more Polyunsaturated fat +45.3%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +625%
Contains more Polyunsaturated fat +45.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Wakame Opinion
Net carbs 77.2g 8.64g Potato flour
Protein 6.9g 3.03g Potato flour
Fats 0.34g 0.64g Wakame
Carbs 83.1g 9.14g Potato flour
Calories 357kcal 45kcal Potato flour
Sugar 3.52g 0.65g Wakame
Fiber 5.9g 0.5g Potato flour
Calcium 65mg 150mg Wakame
Iron 1.38mg 2.18mg Wakame
Magnesium 65mg 107mg Wakame
Phosphorus 168mg 80mg Potato flour
Potassium 1001mg 50mg Potato flour
Sodium 55mg 872mg Potato flour
Zinc 0.54mg 0.38mg Potato flour
Copper 0.197mg 0.284mg Wakame
Manganese 0.313mg 1.4mg Wakame
Selenium 1.1µg 0.7µg Potato flour
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 0.25mg 1mg Wakame
Vitamin C 3.8mg 3mg Potato flour
Vitamin B1 0.228mg 0.06mg Potato flour
Vitamin B2 0.051mg 0.23mg Wakame
Vitamin B3 3.507mg 1.6mg Potato flour
Vitamin B5 0.474mg 0.697mg Wakame
Vitamin B6 0.769mg 0.002mg Potato flour
Folate 25µg 196µg Wakame
Vitamin K 0µg 5.3µg Wakame
Tryptophan 0.115mg 0.035mg Potato flour
Threonine 0.28mg 0.165mg Potato flour
Isoleucine 0.299mg 0.087mg Potato flour
Leucine 0.425mg 0.257mg Potato flour
Lysine 0.413mg 0.112mg Potato flour
Methionine 0.107mg 0.063mg Potato flour
Phenylalanine 0.316mg 0.112mg Potato flour
Valine 0.356mg 0.209mg Potato flour
Histidine 0.166mg 0.015mg Potato flour
Saturated Fat 0.09g 0.13g Potato flour
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.008g 0.058g Wakame
Polyunsaturated fat 0.15g 0.218g Wakame

Which food is preferable for your diet?

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

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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
31%
Potato flour
29%
Wakame
Minerals Daily Need Coverage Score
41%
Potato flour
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.87g)
Which food contains less Sodium?
Potato flour
Potato flour contains less Sodium (difference - 817mg)
Which food is lower in Saturated Fat?
Potato flour
Potato flour is lower in Saturated Fat (difference - 0.04g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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 flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.