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Wakame vs. French fries — In-Depth Nutrition Comparison

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What are the differences between wakame and french fries?

  • Wakame is higher in manganese, folate, copper, magnesium, iron, vitamin B2, and calcium; however, french fries are richer in vitamin B6 and potassium.
  • Wakame's daily need coverage for manganese is 50% more.
  • French fries contain 8 times less calcium than wakame. Wakame contains 150mg of calcium, while french fries contain 18mg.
  • French fries have less sodium.

We used Seaweed, wakame, raw and Fast foods, potato, french fried in vegetable oil types in this article.

Infographic

Wakame vs French fries 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.
Wakame
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +205.7%
Contains more CalciumCalcium +733.3%
Contains more IronIron +169.1%
Contains more CopperCopper +129%
Contains more ManganeseManganese +466.8%
Contains more PotassiumPotassium +1058%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +56.3%
Contains less SodiumSodium -75.9%
Contains more SeleniumSelenium +28.6%

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.
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 Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +489.7%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more FolateFolate +553.3%
Contains more Vitamin CVitamin C +56.7%
Contains more Vitamin EVitamin E +67%
Contains more Vitamin B1Vitamin B1 +183.3%
Contains more Vitamin B3Vitamin B3 +87.8%
Contains more Vitamin B6Vitamin B6 +18500%
Contains more Vitamin KVitamin K +111.3%
Contains more CholineCholine +164.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more WaterWater +107.5%
Contains more OtherOther +289.2%
Contains more ProteinProtein +13.2%
Contains more FatsFats +2201.6%
Contains more CarbsCarbs +353.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +10191.4%
Contains more Poly. FatPolyunsaturated fat +2376.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame French fries
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame French fries DV% diff.
Manganese 1.4mg 0.247mg 50%
Folate 196µg 30µg 42%
Polyunsaturated fat 0.218g 5.398g 35%
Sodium 872mg 210mg 29%
Vitamin B6 0.002mg 0.372mg 28%
Fats 0.64g 14.73g 22%
Copper 0.284mg 0.124mg 18%
Magnesium 107mg 35mg 17%
Iron 2.18mg 0.81mg 17%
Potassium 50mg 579mg 16%
Monounsaturated fat 0.058g 5.969g 15%
Vitamin B2 0.23mg 0.039mg 15%
Calories 45kcal 312kcal 13%
Fiber 0.5g 3.8g 13%
Calcium 150mg 18mg 13%
Carbs 9.14g 41.44g 11%
Saturated fat 0.13g 2.336g 10%
Vitamin B1 0.06mg 0.17mg 9%
Vitamin B3 1.6mg 3.004mg 9%
Phosphorus 80mg 125mg 6%
Vitamin K 5.3µg 11.2µg 5%
Choline 13.9mg 36.8mg 4%
Vitamin E 1mg 1.67mg 4%
Vitamin B5 0.697mg 0.58mg 2%
Vitamin A 18µg 0µg 2%
Vitamin C 3mg 4.7mg 2%
Protein 3.03g 3.43g 1%
Zinc 0.38mg 0.5mg 1%
Net carbs 8.64g 37.64g N/A
Sugar 0.65g 0.3g N/A
Selenium 0.7µg 0.9µg 0%
Trans fat 0g 0.06g N/A
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame French fries
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
26%
Wakame
27%
French fries
Minerals Daily Need Coverage Score
65%
Wakame
28%
French fries

Comparison summary

Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 2.206g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 70)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 662mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.