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  6. Sweet potato vs. Wakame

Sweet potato vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between sweet potato and wakame?

  • Sweet potato is richer in vitamin A and vitamin B6, while wakame is higher in manganese, folate, iron, magnesium, copper, vitamin B2, and calcium.
  • Sweet potato's daily need coverage for vitamin A is 277% higher.
  • Wakame has 105 times less vitamin B6 than sweet potato. Sweet potato has 0.209mg of vitamin B6, while wakame has 0.002mg.
  • Sweet potato is lower in sodium.

We used Sweet potato, raw, unprepared and Seaweed, wakame, raw types in this comparison.

Infographic

Sweet 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Wakame
Wakame
8
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 +574%
Contains less SodiumSodium -93.7%
Contains more MagnesiumMagnesium +328%
Contains more CalciumCalcium +400%
Contains more IronIron +257.4%
Contains more CopperCopper +88.1%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +70.2%
Contains more ManganeseManganese +442.6%
Contains more SeleniumSelenium +16.7%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +3838.9%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +10350%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B2Vitamin B2 +277%
Contains more Vitamin B3Vitamin B3 +187.3%
Contains more Vitamin KVitamin K +194.4%
Contains more FolateFolate +1681.8%
Contains more CholineCholine +13%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Wakame DV% diff.
Vitamin A 709µg 18µg 77%
Manganese 0.258mg 1.4mg 50%
Folate 11µg 196µg 46%
Sodium 55mg 872mg 36%
Iron 0.61mg 2.18mg 20%
Magnesium 25mg 107mg 20%
Vitamin B6 0.209mg 0.002mg 16%
Copper 0.151mg 0.284mg 15%
Vitamin B2 0.061mg 0.23mg 13%
Calcium 30mg 150mg 12%
Fiber 3g 0.5g 10%
Potassium 337mg 50mg 8%
Vitamin B3 0.557mg 1.6mg 7%
Starch 12.65g 5%
Phosphorus 47mg 80mg 5%
Vitamin E 0.26mg 1mg 5%
Carbs 20.12g 9.14g 4%
Protein 1.57g 3.03g 3%
Vitamin K 1.8µg 5.3µg 3%
Calories 86kcal 45kcal 2%
Vitamin B5 0.8mg 0.697mg 2%
Vitamin B1 0.078mg 0.06mg 2%
Fructose 0.7g 1%
Vitamin C 2.4mg 3mg 1%
Fats 0.05g 0.64g 1%
Saturated fat 0.018g 0.13g 1%
Polyunsaturated fat 0.014g 0.218g 1%
Zinc 0.3mg 0.38mg 1%
Net carbs 17.12g 8.64g N/A
Sugar 4.18g 0.65g N/A
Selenium 0.6µg 0.7µg 0%
Choline 12.3mg 13.9mg 0%
Monounsaturated fat 0.001g 0.058g 0%
Tryptophan 0.031mg 0.035mg 0%
Threonine 0.083mg 0.165mg 0%
Isoleucine 0.055mg 0.087mg 0%
Leucine 0.092mg 0.257mg 0%
Lysine 0.066mg 0.112mg 0%
Methionine 0.029mg 0.063mg 0%
Phenylalanine 0.089mg 0.112mg 0%
Valine 0.086mg 0.209mg 0%
Histidine 0.031mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +120.1%
Contains more ProteinProtein +93%
Contains more FatsFats +1180%
Contains more OtherOther +634.7%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -86.2%
Contains more Mono. FatMonounsaturated fat +5700%
Contains more Poly. FatPolyunsaturated fat +1457.1%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.