Sweet potato vs. Wakame — In-Depth Nutrition Comparison
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What are the differences between sweet potatoes and wakame?
- Sweet potatoes are higher in vitamin A, vitamin B6, vitamin C, and potassium; however, wakame is richer in folate, manganese, magnesium, iron, and copper.
- Sweet potatoes' daily need coverage for vitamin A is 377% more.
- Wakame contains 143 times less vitamin B6 than sweet potatoes. Sweet potatoes contain 0.286mg of vitamin B6, while wakame contains 0.002mg.
- Sweet potatoes have less sodium.
We used Sweet potato, cooked, baked in skin, flesh, without salt and Seaweed, wakame, raw types in this article.
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 | +850% |
| Contains less SodiumSodium | -95.9% |
| Contains more MagnesiumMagnesium | +296.3% |
| Contains more CalciumCalcium | +294.7% |
| Contains more IronIron | +215.9% |
| Contains more CopperCopper | +76.4% |
| Contains more ZincZinc | +18.8% |
| Contains more PhosphorusPhosphorus | +48.1% |
| Contains more ManganeseManganese | +181.7% |
| Contains more SeleniumSelenium | +250% |
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 | +553.3% |
| Contains more Vitamin AVitamin A | +5238.9% |
| Contains more Vitamin B1Vitamin B1 | +78.3% |
| Contains more Vitamin B5Vitamin B5 | +26.8% |
| Contains more Vitamin B6Vitamin B6 | +14200% |
| Contains more Vitamin EVitamin E | +40.8% |
| Contains more Vitamin B2Vitamin B2 | +117% |
| Contains more Vitamin KVitamin K | +130.4% |
| Contains more FolateFolate | +3166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 961µg | 18µg | 105% |
| Folate | 6µg | 196µg | 48% |
| Manganese | 0.497mg | 1.4mg | 39% |
| Sodium | 36mg | 872mg | 36% |
| Vitamin B6 | 0.286mg | 0.002mg | 22% |
| Magnesium | 27mg | 107mg | 19% |
| Iron | 0.69mg | 2.18mg | 19% |
| Vitamin C | 19.6mg | 3mg | 18% |
| Copper | 0.161mg | 0.284mg | 14% |
| Potassium | 475mg | 50mg | 13% |
| Calcium | 38mg | 150mg | 11% |
| Fiber | 3.3g | 0.5g | 11% |
| Vitamin B2 | 0.106mg | 0.23mg | 10% |
| Carbs | 20.71g | 9.14g | 4% |
| Vitamin B5 | 0.884mg | 0.697mg | 4% |
| Phosphorus | 54mg | 80mg | 4% |
| Vitamin B1 | 0.107mg | 0.06mg | 4% |
| Starch | 7.05g | 3% | |
| Vitamin K | 2.3µg | 5.3µg | 3% |
| Protein | 2.01g | 3.03g | 2% |
| Calories | 90kcal | 45kcal | 2% |
| Vitamin E | 0.71mg | 1mg | 2% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Fructose | 0.5g | 1% | |
| Vitamin B3 | 1.487mg | 1.6mg | 1% |
| Zinc | 0.32mg | 0.38mg | 1% |
| Fats | 0.15g | 0.64g | 1% |
| Polyunsaturated fat | 0.092g | 0.218g | 1% |
| Net carbs | 17.41g | 8.64g | N/A |
| Sugar | 6.48g | 0.65g | N/A |
| Choline | 13.1mg | 13.9mg | 0% |
| Saturated fat | 0.052g | 0.13g | 0% |
| Monounsaturated fat | 0.002g | 0.058g | 0% |
| Tryptophan | 0.04mg | 0.035mg | 0% |
| Threonine | 0.107mg | 0.165mg | 0% |
| Isoleucine | 0.07mg | 0.087mg | 0% |
| Leucine | 0.118mg | 0.257mg | 0% |
| Lysine | 0.084mg | 0.112mg | 0% |
| Methionine | 0.037mg | 0.063mg | 0% |
| Phenylalanine | 0.114mg | 0.112mg | 0% |
| Valine | 0.11mg | 0.209mg | 0% |
| Histidine | 0.039mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 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 | +126.6% |
| Contains more ProteinProtein | +50.7% |
| Contains more FatsFats | +326.7% |
| Contains more OtherOther | +433.3% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 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 | -60% |
| Contains more Mono. FatMonounsaturated fat | +2800% |
| Contains more Poly. FatPolyunsaturated fat | +137% |
