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 more PotassiumPotassium | +1000% |
| Contains less SodiumSodium | -98.4% |
| Contains more MagnesiumMagnesium | +256.7% |
| Contains more CalciumCalcium | +733.3% |
| Contains more IronIron | +103.7% |
| Contains more CopperCopper | +165.4% |
| Contains more PhosphorusPhosphorus | +12.7% |
| Contains more ManganeseManganese | +514% |
| Contains more SeleniumSelenium | +40% |
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.
| Contains more Vitamin CVitamin C | +176.7% |
| Contains more Vitamin B1Vitamin B1 | +11.7% |
| Contains more Vitamin B6Vitamin B6 | +17600% |
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin EVitamin E | +1328.6% |
| Contains more Vitamin B2Vitamin B2 | +379.2% |
| Contains more Vitamin B3Vitamin B3 | +18.7% |
| Contains more Vitamin B5Vitamin B5 | +83.4% |
| Contains more Vitamin KVitamin K | +165% |
| Contains more FolateFolate | +653.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more CarbsCarbs | +134.6% |
| Contains more ProteinProtein | +15.2% |
| Contains more FatsFats | +392.3% |
| Contains more OtherOther | +433.3% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.032 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
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 | -75.4% |
| Contains more Mono. FatMonounsaturated Fat | +1833.3% |
| Contains more Poly. FatPolyunsaturated 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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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 97kcal | 45kcal |
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| Protein | 2.63g | 3.03g |
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| Fats | 0.13g | 0.64g |
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| Vitamin C | 8.3mg | 3mg |
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| Net carbs | 19.14g | 8.64g |
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| Carbs | 21.44g | 9.14g |
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| Magnesium | 30mg | 107mg |
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| Calcium | 18mg | 150mg |
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| Potassium | 550mg | 50mg |
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| Iron | 1.07mg | 2.18mg |
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| Sugar | 1.08g | 0.65g |
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| Fiber | 2.3g | 0.5g |
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| Copper | 0.107mg | 0.284mg |
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| Zinc | 0.35mg | 0.38mg |
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| Starch | 17.45g |
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| Phosphorus | 71mg | 80mg |
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| Sodium | 14mg | 872mg |
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| Vitamin A | 10IU | 360IU |
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| Vitamin A | 1µg | 18µg |
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| Vitamin E | 0.07mg | 1mg |
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| Manganese | 0.228mg | 1.4mg |
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| Selenium | 0.5µg | 0.7µg |
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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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| Vitamin K | 2µg | 5.3µg |
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| Folate | 26µg | 196µg |
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| Choline | 15mg | 13.9mg |
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| Saturated Fat | 0.032g | 0.13g |
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| Monounsaturated Fat | 0.003g | 0.058g |
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| Polyunsaturated fat | 0.054g | 0.218g |
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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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| Fructose | 0.32g |
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| Omega-3 - EPA | 0g | 0.186g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
17%
28%
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 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?
?
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.