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  6. Sweet potato vs. Wakame

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

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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
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 +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.
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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5%
Wakame
Wakame
4
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Wakame 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%
Phosphorus 54mg 80mg 4%
Vitamin B1 0.107mg 0.06mg 4%
Vitamin B5 0.884mg 0.697mg 4%
Starch 7.05g 3%
Vitamin K 2.3µg 5.3µg 3%
Calories 90kcal 45kcal 2%
Protein 2.01g 3.03g 2%
Vitamin E 0.71mg 1mg 2%
Fats 0.15g 0.64g 1%
Zinc 0.32mg 0.38mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B3 1.487mg 1.6mg 1%
Polyunsaturated fat 0.092g 0.218g 1%
Fructose 0.5g 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
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 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 +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
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 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 -60%
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +137%

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.