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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 77% 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +574%
Contains less Sodium -93.7%
Contains more Iron +257.4%
Contains more Calcium +400%
Contains more Magnesium +328%
Contains more Copper +88.1%
Contains more Zinc +26.7%
Contains more Phosphorus +70.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Potassium +574%
Contains less Sodium -93.7%
Contains more Iron +257.4%
Contains more Calcium +400%
Contains more Magnesium +328%
Contains more Copper +88.1%
Contains more Zinc +26.7%
Contains more Phosphorus +70.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Wakame
Contains more Vitamin A +3840.8%
Contains more Vitamin B1 +30%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +10350%
Contains more Vitamin C +25%
Contains more Vitamin E +284.6%
Contains more Vitamin B2 +277%
Contains more Vitamin B3 +187.3%
Contains more Vitamin K +194.4%
Contains more Folate +1681.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Contains more Vitamin A +3840.8%
Contains more Vitamin B1 +30%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +10350%
Contains more Vitamin C +25%
Contains more Vitamin E +284.6%
Contains more Vitamin B2 +277%
Contains more Vitamin B3 +187.3%
Contains more Vitamin K +194.4%
Contains more Folate +1681.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet potato Wakame
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Wakame Opinion
Calories 86kcal 45kcal Sweet potato
Protein 1.57g 3.03g Wakame
Fats 0.05g 0.64g Wakame
Vitamin C 2.4mg 3mg Wakame
Net carbs 17.12g 8.64g Sweet potato
Carbs 20.12g 9.14g Sweet potato
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.61mg 2.18mg Wakame
Calcium 30mg 150mg Wakame
Potassium 337mg 50mg Sweet potato
Magnesium 25mg 107mg Wakame
Sugar 4.18g 0.65g Wakame
Fiber 3g 0.5g Sweet potato
Copper 0.151mg 0.284mg Wakame
Zinc 0.3mg 0.38mg Wakame
Starch 12.65g g Sweet potato
Phosphorus 47mg 80mg Wakame
Sodium 55mg 872mg Sweet potato
Vitamin A 14187IU 360IU Sweet potato
Vitamin E 0.26mg 1mg Wakame
Vitamin D 0µg 0µg
Vitamin B1 0.078mg 0.06mg Sweet potato
Vitamin B2 0.061mg 0.23mg Wakame
Vitamin B3 0.557mg 1.6mg Wakame
Vitamin B5 0.8mg 0.697mg Sweet potato
Vitamin B6 0.209mg 0.002mg Sweet potato
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 5.3µg Wakame
Folate 11µg 196µg Wakame
Trans Fat 0g 0g
Saturated Fat 0.018g 0.13g Sweet potato
Monounsaturated Fat 0.001g 0.058g Wakame
Polyunsaturated fat 0.014g 0.218g Wakame
Tryptophan 0.031mg 0.035mg Wakame
Threonine 0.083mg 0.165mg Wakame
Isoleucine 0.055mg 0.087mg Wakame
Leucine 0.092mg 0.257mg Wakame
Lysine 0.066mg 0.112mg Wakame
Methionine 0.029mg 0.063mg Wakame
Phenylalanine 0.089mg 0.112mg Wakame
Valine 0.086mg 0.209mg Wakame
Histidine 0.031mg 0.015mg Sweet potato
Fructose 0.7g g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
29
Wakame
Mineral Summary Score
21
Sweet potato
58
Wakame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
18%
Wakame
Carbohydrates
20%
Sweet potato
9%
Wakame
Fats
0%
Sweet potato
3%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.53g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 70)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 817mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.112g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.