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Wakame vs Gratin - In-Depth Nutrition Comparison

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Important differences between Wakame and Gratin

  • Wakame has more Manganese, Folate, Magnesium, Iron, Copper, and Vitamin B2, however Gratin has more Vitamin B6, and Potassium.
  • Wakame's daily need coverage for Manganese is 54% more.
  • Wakame has 18 times more Folate than Gratin. Wakame has 196µg of Folate, while Gratin has 11µg.
  • Gratin is lower in Sodium.

The food varieties used in the comparison are Seaweed, wakame, raw and Potatoes, au gratin, home-prepared from recipe using butter.

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Wakame vs Gratin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
4
:
4
Gratin
Contains more Iron +240.6%
Contains more Calcium +26.1%
Contains more Magnesium +435%
Contains more Copper +77.5%
Contains more Potassium +692%
Contains more Zinc +81.6%
Contains more Phosphorus +41.3%
Contains less Sodium -50.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 36% 35% 15% 54% 19% 49% 57%
Contains more Iron +240.6%
Contains more Calcium +26.1%
Contains more Magnesium +435%
Contains more Copper +77.5%
Contains more Potassium +692%
Contains more Zinc +81.6%
Contains more Phosphorus +41.3%
Contains less Sodium -50.3%

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
Wakame
7
:
3
Gratin
Contains more Vitamin A +36.4%
Contains more Vitamin B2 +98.3%
Contains more Vitamin B3 +61.1%
Contains more Vitamin B5 +80.1%
Contains more Folate +1681.8%
Contains more Vitamin C +230%
Contains more Vitamin B6 +8600%
Equal in Vitamin B1 - 0.064
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 16% 0% 0% 16% 27% 19% 24% 41% 0% 0% 9%
Contains more Vitamin A +36.4%
Contains more Vitamin B2 +98.3%
Contains more Vitamin B3 +61.1%
Contains more Vitamin B5 +80.1%
Contains more Folate +1681.8%
Contains more Vitamin C +230%
Contains more Vitamin B6 +8600%
Equal in Vitamin B1 - 0.064

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
29
Wakame
15
Gratin
Mineral Summary Score
58
Wakame
36
Gratin

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
18%
Wakame
30%
Gratin
Carbohydrates
9%
Wakame
11%
Gratin
Fats
3%
Wakame
35%
Gratin

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.
Wakame Gratin
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Gratin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 4.603g)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Gratin
Gratin contains less Sodium (difference - 439mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.

All nutrients comparison - raw data values

Nutrient Wakame Gratin Opinion
Calories 45 132 Gratin
Protein 3.03 5.06 Gratin
Fats 0.64 7.59 Gratin
Vitamin C 3 9.9 Gratin
Carbs 9.14 11.27 Gratin
Cholesterol 0 23 Wakame
Vitamin D 0 0
Iron 2.18 0.64 Wakame
Calcium 150 119 Wakame
Potassium 50 396 Gratin
Magnesium 107 20 Wakame
Sugar 0.65 Gratin
Fiber 0.5 1.8 Gratin
Copper 0.284 0.16 Wakame
Zinc 0.38 0.69 Gratin
Starch
Phosphorus 80 113 Gratin
Sodium 872 433 Gratin
Vitamin A 360 264 Wakame
Vitamin E 1 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.064 Gratin
Vitamin B2 0.23 0.116 Wakame
Vitamin B3 1.6 0.993 Wakame
Vitamin B5 0.697 0.387 Wakame
Vitamin B6 0.002 0.174 Gratin
Vitamin B12 0 0
Vitamin K 5.3 Wakame
Folate 196 11 Wakame
Trans Fat 0 Gratin
Saturated Fat 0.13 4.733 Wakame
Monounsaturated Fat 0.058 2.149 Gratin
Polyunsaturated fat 0.218 0.276 Gratin
Tryptophan 0.035 0.07 Gratin
Threonine 0.165 0.192 Gratin
Isoleucine 0.087 0.284 Gratin
Leucine 0.257 0.443 Gratin
Lysine 0.112 0.381 Gratin
Methionine 0.063 0.117 Gratin
Phenylalanine 0.112 0.254 Gratin
Valine 0.209 0.325 Gratin
Histidine 0.015 0.151 Gratin
Fructose

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.