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Potato pancake vs. Wakame — In-Depth Nutrition Comparison

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Differences between potato pancake and wakame

  • Potato pancake has more vitamin B6, vitamin C, potassium, selenium, and vitamin B12, while wakame has more manganese, folate, and magnesium.
  • Wakame's daily need coverage for manganese is 50% higher.

The food types used in this comparison are Potato pancakes and Seaweed, wakame, raw.

Infographic

Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Wakame
5
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 PotassiumPotassium +1144%
Contains more ZincZinc +84.2%
Contains more PhosphorusPhosphorus +60%
Contains less SodiumSodium -12.4%
Contains more SeleniumSelenium +1171.4%
Contains more MagnesiumMagnesium +197.2%
Contains more CalciumCalcium +368.8%
Contains more IronIron +30.5%
Contains more CopperCopper +57.8%
Contains more ManganeseManganese +438.5%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Wakame
4
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 CVitamin C +820%
Contains more Vitamin AVitamin A +77.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +163.3%
Contains more Vitamin B6Vitamin B6 +22300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +433.8%
Contains more Vitamin EVitamin E +334.8%
Contains more Vitamin B2Vitamin B2 +32.9%
Contains more Vitamin KVitamin K +96.3%
Contains more FolateFolate +378%
~equal in Vitamin B3 ~1.6mg
~equal in Vitamin B5 ~0.697mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 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 +100.7%
Contains more FatsFats +2206.3%
Contains more CarbsCarbs +204.3%
Contains more WaterWater +67.4%
Contains more OtherOther +101.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Wakame
1
32% 14% 54%
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 +6331%
Contains more Poly. FatPolyunsaturated fat +3347.7%
Contains less Sat. FatSaturated fat -94.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato pancake Wakame DV% diff.
Manganese 0.26mg 1.4mg 50%
Polyunsaturated fat 7.516g 0.218g 49%
Folate 41µg 196µg 39%
Vitamin B6 0.448mg 0.002mg 34%
Cholesterol 95mg 0mg 32%
Vitamin C 27.6mg 3mg 27%
Fats 14.76g 0.64g 22%
Magnesium 36mg 107mg 17%
Potassium 622mg 50mg 17%
Selenium 8.9µg 0.7µg 15%
Vitamin B12 0.29µg 0µg 12%
Copper 0.18mg 0.284mg 12%
Calcium 32mg 150mg 12%
Fiber 3.3g 0.5g 11%
Choline 74.2mg 13.9mg 11%
Saturated fat 2.496g 0.13g 11%
Calories 268kcal 45kcal 11%
Starch 20.88g 9%
Monounsaturated fat 3.73g 0.058g 9%
Vitamin B1 0.158mg 0.06mg 8%
Phosphorus 128mg 80mg 7%
Carbs 27.81g 9.14g 6%
Protein 6.08g 3.03g 6%
Iron 1.67mg 2.18mg 6%
Vitamin E 0.23mg 1mg 5%
Sodium 764mg 872mg 5%
Vitamin B2 0.173mg 0.23mg 4%
Zinc 0.7mg 0.38mg 3%
Vitamin K 2.7µg 5.3µg 2%
Vitamin A 32µg 18µg 2%
Vitamin D 0.3µg 0µg 2%
Fructose 0.56g 1%
Vitamin B5 0.757mg 0.697mg 1%
Vitamin D 11IU 0IU 1%
Net carbs 24.51g 8.64g N/A
Sugar 1.79g 0.65g N/A
Vitamin B3 1.672mg 1.6mg 0%
Tryptophan 0.087mg 0.035mg 0%
Threonine 0.24mg 0.165mg 0%
Isoleucine 0.28mg 0.087mg 0%
Leucine 0.442mg 0.257mg 0%
Lysine 0.389mg 0.112mg 0%
Methionine 0.137mg 0.063mg 0%
Phenylalanine 0.3mg 0.112mg 0%
Valine 0.369mg 0.209mg 0%
Histidine 0.141mg 0.015mg 0%
Omega-3 - EPA 0.001g 0.186g N/A
Omega-3 - DHA 0.008g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato pancake Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Potato pancake
26%
Wakame
Minerals Daily Need Coverage Score
47%
Potato pancake
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.14g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 2.366g)
Which food contains less Sodium?
Potato pancake
Potato pancake contains less Sodium (difference - 108mg)
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins
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

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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.