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  6. Red potato vs. Wakame

Red potato vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between red potato and wakame?

  • Red potato is higher in vitamin B6 and potassium; however, wakame is richer in manganese, folate, magnesium, iron, calcium, vitamin B2, and copper.
  • Wakame's daily need coverage for manganese is 53% more.
  • Wakame contains 106 times less vitamin B6 than red potato. Red potato contains 0.212mg of vitamin B6, while wakame contains 0.002mg.
  • Red potato has less sodium.

We used Potatoes, red, flesh, and skin, baked and Seaweed, wakame, raw types in this article.

Infographic

Red potato 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 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Wakame
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 +990%
Contains less SodiumSodium -98.6%
Contains more MagnesiumMagnesium +282.1%
Contains more CalciumCalcium +1566.7%
Contains more IronIron +211.4%
Contains more CopperCopper +63.2%
Contains more PhosphorusPhosphorus +11.1%
Contains more ManganeseManganese +709.2%
~equal in Zinc ~0.38mg

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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Wakame
Wakame
6
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 +320%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B6Vitamin B6 +10500%
Contains more CholineCholine +36%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B2Vitamin B2 +360%
Contains more Vitamin B5Vitamin B5 +104.4%
Contains more Vitamin KVitamin K +89.3%
Contains more FolateFolate +625.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red potato Wakame DV% diff.
Manganese 0.173mg 1.4mg 53%
Folate 27µg 196µg 42%
Sodium 12mg 872mg 37%
Magnesium 28mg 107mg 19%
Iron 0.7mg 2.18mg 19%
Vitamin B6 0.212mg 0.002mg 16%
Potassium 545mg 50mg 15%
Calcium 9mg 150mg 14%
Vitamin B2 0.05mg 0.23mg 14%
Copper 0.174mg 0.284mg 12%
Vitamin C 12.6mg 3mg 11%
Vitamin B5 0.341mg 0.697mg 7%
Starch 15.15g 6%
Vitamin E 0.08mg 1mg 6%
Fiber 1.8g 0.5g 5%
Carbs 19.59g 9.14g 3%
Vitamin K 2.8µg 5.3µg 2%
Vitamin A 1µg 18µg 2%
Calories 89kcal 45kcal 2%
Choline 18.9mg 13.9mg 1%
Polyunsaturated fat 0.043g 0.218g 1%
Fructose 0.44g 1%
Vitamin B1 0.072mg 0.06mg 1%
Fats 0.15g 0.64g 1%
Selenium 0.7µg 1%
Phosphorus 72mg 80mg 1%
Protein 2.3g 3.03g 1%
Net carbs 17.79g 8.64g N/A
Sugar 1.43g 0.65g N/A
Zinc 0.4mg 0.38mg 0%
Vitamin B3 1.595mg 1.6mg 0%
Saturated fat 0.026g 0.13g 0%
Monounsaturated fat 0.002g 0.058g 0%
Tryptophan 0.023mg 0.035mg 0%
Threonine 0.075mg 0.165mg 0%
Isoleucine 0.074mg 0.087mg 0%
Leucine 0.109mg 0.257mg 0%
Lysine 0.12mg 0.112mg 0%
Methionine 0.035mg 0.063mg 0%
Phenylalanine 0.091mg 0.112mg 0%
Valine 0.115mg 0.209mg 0%
Histidine 0.039mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Wakame
Wakame
4
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 CarbsCarbs +114.3%
Contains more ProteinProtein +31.7%
Contains more FatsFats +326.7%
Contains more OtherOther +458.1%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Wakame
Wakame
2
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 less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +407%

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.