Russet potato vs. Wakame — In-Depth Nutrition Comparison
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A recap on differences between Russet potato and Wakame
- Russet potato is higher in Vitamin B6, and Potassium, yet Wakame is higher in Manganese, Folate, Copper, Magnesium, Vitamin B2, Iron, and Calcium.
- Wakame covers your daily Manganese needs 51% more than Russet potato.
- Russet potato contains 177 times more Vitamin B6 than Wakame. While Russet potato contains 0.354mg of Vitamin B6, Wakame contains only 0.002mg.
- The amount of Sodium in Russet potato is lower.
Food varieties used in this article are Potatoes, Russet, flesh and skin, baked and Seaweed, wakame, raw.
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.
Contains
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Potassium
+1000%
Contains
less
Sodium
-98.4%
Contains
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Calcium
+733.3%
Contains
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Iron
+103.7%
Contains
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Magnesium
+256.7%
Contains
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Phosphorus
+12.7%
Contains
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Copper
+165.4%
Contains
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Manganese
+514%
Contains
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Selenium
+40%
Equal in Zinc - 0.38
Contains
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Potassium
+1000%
Contains
less
Sodium
-98.4%
Contains
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Calcium
+733.3%
Contains
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Iron
+103.7%
Contains
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Magnesium
+256.7%
Contains
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Phosphorus
+12.7%
Contains
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Copper
+165.4%
Contains
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Manganese
+514%
Contains
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Selenium
+40%
Equal in Zinc - 0.38
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.
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Contains
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Vitamin C
+176.7%
Contains
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Vitamin B1
+11.7%
Contains
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Vitamin B6
+17600%
Contains
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Vitamin A
+3500%
Contains
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Vitamin E
+1328.6%
Contains
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Vitamin B2
+379.2%
Contains
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Vitamin B3
+18.7%
Contains
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Vitamin B5
+83.4%
Contains
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Folate
+653.8%
Contains
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Vitamin K
+165%
Contains
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Vitamin C
+176.7%
Contains
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Vitamin B1
+11.7%
Contains
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Vitamin B6
+17600%
Contains
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Vitamin A
+3500%
Contains
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Vitamin E
+1328.6%
Contains
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Vitamin B2
+379.2%
Contains
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Vitamin B3
+18.7%
Contains
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Vitamin B5
+83.4%
Contains
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Folate
+653.8%
Contains
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Vitamin K
+165%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+134.6%
Contains
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Protein
+15.2%
Contains
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Fats
+392.3%
Contains
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Other
+433.3%
Equal in Water - 79.99
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Contains
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Carbs
+134.6%
Contains
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Protein
+15.2%
Contains
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Fats
+392.3%
Contains
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Other
+433.3%
Equal in Water - 79.99
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-75.4%
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Monounsaturated Fat
+1833.3%
Contains
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Polyunsaturated fat
+303.7%
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.218 g
Contains
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Saturated Fat
-75.4%
Contains
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Monounsaturated Fat
+1833.3%
Contains
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Polyunsaturated fat
+303.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 19.14g | 8.64g |
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| Protein | 2.63g | 3.03g |
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| Fats | 0.13g | 0.64g |
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| Carbs | 21.44g | 9.14g |
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| Calories | 97kcal | 45kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 1.08g | 0.65g |
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| Fiber | 2.3g | 0.5g |
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| Calcium | 18mg | 150mg |
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| Iron | 1.07mg | 2.18mg |
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| Magnesium | 30mg | 107mg |
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| Phosphorus | 71mg | 80mg |
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| Potassium | 550mg | 50mg |
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| Sodium | 14mg | 872mg |
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| Zinc | 0.35mg | 0.38mg |
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| Copper | 0.107mg | 0.284mg |
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| Manganese | 0.228mg | 1.4mg |
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| Selenium | 0.5µg | 0.7µg |
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| Vitamin A | 10IU | 360IU |
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| Vitamin A RAE | 1µg | 18µg |
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| Vitamin E | 0.07mg | 1mg |
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| Vitamin C | 8.3mg | 3mg |
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| Vitamin B1 | 0.067mg | 0.06mg |
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| Vitamin B2 | 0.048mg | 0.23mg |
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| Vitamin B3 | 1.348mg | 1.6mg |
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| Vitamin B5 | 0.38mg | 0.697mg |
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| Vitamin B6 | 0.354mg | 0.002mg |
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| Folate | 26µg | 196µg |
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| Vitamin K | 2µg | 5.3µg |
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| Tryptophan | 0.027mg | 0.035mg |
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| Threonine | 0.086mg | 0.165mg |
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| Isoleucine | 0.085mg | 0.087mg |
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| Leucine | 0.125mg | 0.257mg |
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| Lysine | 0.137mg | 0.112mg |
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| Methionine | 0.041mg | 0.063mg |
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| Phenylalanine | 0.104mg | 0.112mg |
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| Valine | 0.131mg | 0.209mg |
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| Histidine | 0.044mg | 0.015mg |
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| Saturated Fat | 0.032g | 0.13g |
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| Omega-3 - EPA | 0g | 0.186g |
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| Monounsaturated Fat | 0.003g | 0.058g |
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| Polyunsaturated fat | 0.054g | 0.218g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
18%
29%
Minerals Daily Need Coverage Score
23%
65%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 0.43g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 858mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.098g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)