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  6. Russet potato vs. Wakame

Russet potato vs. Wakame — In-Depth Nutrition Comparison

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A recap on the differences between russet potatoes and wakame

  • Russet potatoes are 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 potatoes.
  • Russet potatoes contain 177 times more vitamin B6 than wakame. While russet potatoes contain 0.354mg of vitamin B6, wakame contains only 0.002mg.
  • The amount of sodium in russet potatoes is lower.

Food varieties used in this article are Potatoes, Russet, flesh, and skin, baked and Seaweed, wakame, raw.

Infographic

Russet 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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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 +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%
~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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Wakame
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 +176.7%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B6Vitamin B6 +17600%
Contains more Vitamin AVitamin A +1700%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Russet potato Wakame DV% diff.
Manganese 0.228mg 1.4mg 51%
Folate 26µg 196µg 43%
Sodium 14mg 872mg 37%
Vitamin B6 0.354mg 0.002mg 27%
Copper 0.107mg 0.284mg 20%
Magnesium 30mg 107mg 18%
Potassium 550mg 50mg 15%
Iron 1.07mg 2.18mg 14%
Vitamin B2 0.048mg 0.23mg 14%
Calcium 18mg 150mg 13%
Fiber 2.3g 0.5g 7%
Starch 17.45g 7%
Vitamin E 0.07mg 1mg 6%
Vitamin C 8.3mg 3mg 6%
Vitamin B5 0.38mg 0.697mg 6%
Carbs 21.44g 9.14g 4%
Calories 97kcal 45kcal 3%
Vitamin K 2µg 5.3µg 3%
Vitamin A 1µg 18µg 2%
Vitamin B3 1.348mg 1.6mg 2%
Polyunsaturated fat 0.054g 0.218g 1%
Vitamin B1 0.067mg 0.06mg 1%
Protein 2.63g 3.03g 1%
Phosphorus 71mg 80mg 1%
Fats 0.13g 0.64g 1%
Net carbs 19.14g 8.64g N/A
Sugar 1.08g 0.65g N/A
Zinc 0.35mg 0.38mg 0%
Selenium 0.5µg 0.7µg 0%
Choline 15mg 13.9mg 0%
Saturated fat 0.032g 0.13g 0%
Monounsaturated fat 0.003g 0.058g 0%
Tryptophan 0.027mg 0.035mg 0%
Threonine 0.086mg 0.165mg 0%
Isoleucine 0.085mg 0.087mg 0%
Leucine 0.125mg 0.257mg 0%
Lysine 0.137mg 0.112mg 0%
Methionine 0.041mg 0.063mg 0%
Phenylalanine 0.104mg 0.112mg 0%
Valine 0.131mg 0.209mg 0%
Histidine 0.044mg 0.015mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +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
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 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 -75.4%
Contains more Mono. FatMonounsaturated fat +1833.3%
Contains more Poly. FatPolyunsaturated fat +303.7%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.