Sweet potato leaves vs. Wakame — In-Depth Nutrition Comparison
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The main differences between Sweet potato leaves and Wakame
- Sweet potato leaves are richer in Vitamin K, Fiber, Vitamin A RAE, Vitamin B6, Potassium, Vitamin C, and Vitamin B2, yet Wakame is richer in Iron, and Vitamin B5.
- Daily need coverage for Vitamin K from Sweet potato leaves is 247% higher.
- Sweet potato leaves contain 95 times more Vitamin B6 than Wakame. Sweet potato leaves contain 0.19mg of Vitamin B6, while Wakame contains 0.002mg.
- Sweet potato leaves contain less Sodium.
Food types used in this article are Sweet potato leaves, raw 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
+916%
Contains
less
Sodium
-99.3%
Contains
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Selenium
+28.6%
Contains
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Calcium
+92.3%
Contains
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Iron
+124.7%
Contains
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Magnesium
+52.9%
Equal in Phosphorus - 80
Contains
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Potassium
+916%
Contains
less
Sodium
-99.3%
Contains
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Selenium
+28.6%
Contains
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Calcium
+92.3%
Contains
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Iron
+124.7%
Contains
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Magnesium
+52.9%
Equal in Phosphorus - 80
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
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Vitamin A
+949.4%
Contains
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Vitamin C
+266.7%
Contains
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Vitamin B1
+160%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B6
+9400%
Contains
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Vitamin K
+5601.9%
Contains
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Vitamin B3
+41.6%
Contains
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Vitamin B5
+209.8%
Contains
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Vitamin A
+949.4%
Contains
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Vitamin C
+266.7%
Contains
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Vitamin B1
+160%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B6
+9400%
Contains
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Vitamin K
+5601.9%
Contains
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Vitamin B3
+41.6%
Contains
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Vitamin B5
+209.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+21.7%
Contains
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Fats
+25.5%
Contains
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Other
+425.5%
Equal in Carbs - 9.14
Equal in Water - 79.99
Protein:
2.49 g
Fats:
0.51 g
Carbs:
8.82 g
Water:
86.81 g
Other:
1.37 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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Protein
+21.7%
Contains
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Fats
+25.5%
Contains
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Other
+425.5%
Equal in Carbs - 9.14
Equal in Water - 79.99
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-14.6%
Contains
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Monounsaturated Fat
+190%
Equal in Polyunsaturated fat - 0.218
Saturated Fat:
0.111 g
Monounsaturated Fat:
0.02 g
Polyunsaturated fat:
0.228 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.218 g
Contains
less
Saturated Fat
-14.6%
Contains
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Monounsaturated Fat
+190%
Equal in Polyunsaturated fat - 0.218
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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| Rich in minerals |
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| Lower in Sugar |
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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 Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.52g | 8.64g |
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| Protein | 2.49g | 3.03g |
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| Fats | 0.51g | 0.64g |
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| Carbs | 8.82g | 9.14g |
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| Calories | 42kcal | 45kcal |
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| Sugar | 0.65g |
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| Fiber | 5.3g | 0.5g |
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| Calcium | 78mg | 150mg |
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| Iron | 0.97mg | 2.18mg |
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| Magnesium | 70mg | 107mg |
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| Phosphorus | 81mg | 80mg |
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| Potassium | 508mg | 50mg |
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| Sodium | 6mg | 872mg |
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| Zinc | 0.38mg |
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| Copper | 0.284mg |
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| Manganese | 1.4mg |
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| Selenium | 0.9µg | 0.7µg |
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| Vitamin A | 3778IU | 360IU |
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| Vitamin A RAE | 189µg | 18µg |
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| Vitamin E | 1mg |
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| Vitamin C | 11mg | 3mg |
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| Vitamin B1 | 0.156mg | 0.06mg |
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| Vitamin B2 | 0.345mg | 0.23mg |
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| Vitamin B3 | 1.13mg | 1.6mg |
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| Vitamin B5 | 0.225mg | 0.697mg |
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| Vitamin B6 | 0.19mg | 0.002mg |
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| Folate | 196µg |
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| Vitamin K | 302.2µg | 5.3µg |
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| Tryptophan | 0.035mg | 0.035mg | |
| Threonine | 0.165mg |
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| Isoleucine | 0.087mg |
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| Leucine | 0.257mg |
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| Lysine | 0.228mg | 0.112mg |
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| Methionine | 0.086mg | 0.063mg |
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| Phenylalanine | 0.112mg |
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| Valine | 0.209mg |
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| Histidine | 0.015mg |
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| Saturated Fat | 0.111g | 0.13g |
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| Omega-3 - EPA | 0.186g |
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| Monounsaturated Fat | 0.02g | 0.058g |
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| Polyunsaturated fat | 0.228g | 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 | Equal | |
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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
101%
29%
Minerals Daily Need Coverage Score
20%
65%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Sweet potato leaves is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Sweet potato leaves contains less Sodium (difference - 866mg)
Which food is lower in Saturated Fat?
Sweet potato leaves is lower in Saturated Fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.