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.
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 MagnesiumMagnesium | +435% |
| Contains more CalciumCalcium | +26.1% |
| Contains more IronIron | +240.6% |
| Contains more CopperCopper | +77.5% |
| Contains more ManganeseManganese | +769.6% |
| Contains more PotassiumPotassium | +692% |
| Contains more ZincZinc | +81.6% |
| Contains more PhosphorusPhosphorus | +41.3% |
| Contains less SodiumSodium | -50.3% |
| Contains more SeleniumSelenium | +285.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +98.3% |
| Contains more Vitamin B3Vitamin B3 | +61.1% |
| Contains more Vitamin B5Vitamin B5 | +80.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1681.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +230% |
| Contains more Vitamin AVitamin A | +255.6% |
| Contains more Vitamin B6Vitamin B6 | +8600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.161mg | 54% |
| Folate | 196µg | 11µg | 46% |
| Saturated fat | 0.13g | 4.733g | 21% |
| Magnesium | 107mg | 20mg | 21% |
| Sodium | 872mg | 433mg | 19% |
| Iron | 2.18mg | 0.64mg | 19% |
| Copper | 0.284mg | 0.16mg | 14% |
| Vitamin B6 | 0.002mg | 0.174mg | 13% |
| Fats | 0.64g | 7.59g | 11% |
| Potassium | 50mg | 396mg | 10% |
| Vitamin B2 | 0.23mg | 0.116mg | 9% |
| Vitamin C | 3mg | 9.9mg | 8% |
| Cholesterol | 0mg | 23mg | 8% |
| Vitamin E | 1mg | 7% | |
| Vitamin B5 | 0.697mg | 0.387mg | 6% |
| Vitamin A | 18µg | 64µg | 5% |
| Phosphorus | 80mg | 113mg | 5% |
| Monounsaturated fat | 0.058g | 2.149g | 5% |
| Fiber | 0.5g | 1.8g | 5% |
| Selenium | 0.7µg | 2.7µg | 4% |
| Protein | 3.03g | 5.06g | 4% |
| Vitamin B3 | 1.6mg | 0.993mg | 4% |
| Vitamin K | 5.3µg | 4% | |
| Calories | 45kcal | 132kcal | 4% |
| Zinc | 0.38mg | 0.69mg | 3% |
| Calcium | 150mg | 119mg | 3% |
| Choline | 13.9mg | 3% | |
| Carbs | 9.14g | 11.27g | 1% |
| Net carbs | 8.64g | 9.47g | N/A |
| Sugar | 0.65g | N/A | |
| Vitamin B1 | 0.06mg | 0.064mg | 0% |
| Polyunsaturated fat | 0.218g | 0.276g | 0% |
| Tryptophan | 0.035mg | 0.07mg | 0% |
| Threonine | 0.165mg | 0.192mg | 0% |
| Isoleucine | 0.087mg | 0.284mg | 0% |
| Leucine | 0.257mg | 0.443mg | 0% |
| Lysine | 0.112mg | 0.381mg | 0% |
| Methionine | 0.063mg | 0.117mg | 0% |
| Phenylalanine | 0.112mg | 0.254mg | 0% |
| Valine | 0.209mg | 0.325mg | 0% |
| Histidine | 0.015mg | 0.151mg | 0% |
| Omega-3 - EPA | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +246.2% |
| Contains more ProteinProtein | +67% |
| Contains more FatsFats | +1085.9% |
| Contains more CarbsCarbs | +23.3% |
~equal in
Water
~74g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +3605.2% |
| Contains more Poly. FatPolyunsaturated fat | +26.6% |
