Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Potato salad vs. Wakame — In-Depth Nutrition Comparison

Compare

Summary of differences between potato salad and wakame

  • Potato salad has more vitamin B6; however, wakame is higher in manganese, folate, magnesium, iron, copper, calcium, and vitamin B2.
  • Wakame covers your daily need for manganese, 56% more than potato salad.

These are the specific foods used in this comparison Potato salad, home-prepared and Seaweed, wakame, raw.

Infographic

Potato salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Wakame
7
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 +408%
Contains less SodiumSodium -39.3%
Contains more SeleniumSelenium +485.7%
Contains more MagnesiumMagnesium +613.3%
Contains more CalciumCalcium +689.5%
Contains more IronIron +235.4%
Contains more CopperCopper +140.7%
Contains more ZincZinc +22.6%
Contains more PhosphorusPhosphorus +53.8%
Contains more ManganeseManganese +1286.1%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Wakame
7
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 +233.3%
Contains more Vitamin AVitamin A +77.8%
Contains more Vitamin B1Vitamin B1 +28.3%
Contains more Vitamin B6Vitamin B6 +6950%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +79.8%
Contains more Vitamin B5Vitamin B5 +30.5%
Contains more FolateFolate +2700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Wakame
3
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 FatsFats +1181.3%
Contains more CarbsCarbs +22.2%
Contains more ProteinProtein +13.1%
Contains more OtherOther +269.2%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +4175.9%
Contains more Poly. FatPolyunsaturated fat +1614.2%
Contains less Sat. FatSaturated fat -90.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Wakame DV% diff.
Manganese 0.101mg 1.4mg 56%
Folate 7µg 196µg 47%
Polyunsaturated fat 3.737g 0.218g 23%
Cholesterol 68mg 0mg 23%
Magnesium 15mg 107mg 22%
Iron 0.65mg 2.18mg 19%
Copper 0.118mg 0.284mg 18%
Sodium 529mg 872mg 15%
Vitamin B2 0.06mg 0.23mg 13%
Calcium 19mg 150mg 13%
Fats 8.2g 0.64g 12%
Vitamin B6 0.141mg 0.002mg 11%
Vitamin C 10mg 3mg 8%
Vitamin E 1mg 7%
Saturated fat 1.429g 0.13g 6%
Potassium 254mg 50mg 6%
Selenium 4.1µg 0.7µg 6%
Monounsaturated fat 2.48g 0.058g 6%
Calories 143kcal 45kcal 5%
Vitamin K 5.3µg 4%
Phosphorus 52mg 80mg 4%
Vitamin B3 0.89mg 1.6mg 4%
Fiber 1.3g 0.5g 3%
Choline 13.9mg 3%
Vitamin B5 0.534mg 0.697mg 3%
Vitamin A 32µg 18µg 2%
Vitamin B1 0.077mg 0.06mg 1%
Protein 2.68g 3.03g 1%
Zinc 0.31mg 0.38mg 1%
Carbs 11.17g 9.14g 1%
Net carbs 9.87g 8.64g N/A
Sugar 0.65g N/A
Tryptophan 0.042mg 0.035mg 0%
Threonine 0.116mg 0.165mg 0%
Isoleucine 0.141mg 0.087mg 0%
Leucine 0.202mg 0.257mg 0%
Lysine 0.171mg 0.112mg 0%
Methionine 0.066mg 0.063mg 0%
Phenylalanine 0.135mg 0.112mg 0%
Valine 0.172mg 0.209mg 0%
Histidine 0.062mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Which food is preferable for your diet?

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

People also compare

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
13%
Potato salad
26%
Wakame
Minerals Daily Need Coverage Score
24%
Potato salad
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 1.299g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Potato salad
Potato salad contains less Sodium (difference - 343mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.