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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.

Infographic

Wakame vs Gratin 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
Wakame
4
:
4
Gratin
Contains more Calcium +26.1%
Contains more Iron +240.6%
Contains more Magnesium +435%
Contains more Copper +77.5%
Contains more Phosphorus +41.3%
Contains more Potassium +692%
Contains less Sodium -50.3%
Contains more Zinc +81.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Contains more Calcium +26.1%
Contains more Iron +240.6%
Contains more Magnesium +435%
Contains more Copper +77.5%
Contains more Phosphorus +41.3%
Contains more Potassium +692%
Contains less Sodium -50.3%
Contains more Zinc +81.6%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
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

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

All nutrients comparison - raw data values

Nutrient Wakame Gratin Opinion
Net carbs 8.64g 9.47g Gratin
Protein 3.03g 5.06g Gratin
Fats 0.64g 7.59g Gratin
Carbs 9.14g 11.27g Gratin
Calories 45kcal 132kcal Gratin
Starch g g
Fructose g g
Sugar 0.65g g Gratin
Fiber 0.5g 1.8g Gratin
Calcium 150mg 119mg Wakame
Iron 2.18mg 0.64mg Wakame
Magnesium 107mg 20mg Wakame
Phosphorus 80mg 113mg Gratin
Potassium 50mg 396mg Gratin
Sodium 872mg 433mg Gratin
Zinc 0.38mg 0.69mg Gratin
Copper 0.284mg 0.16mg Wakame
Vitamin A 360IU 264IU Wakame
Vitamin E 1mg mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 9.9mg Gratin
Vitamin B1 0.06mg 0.064mg Gratin
Vitamin B2 0.23mg 0.116mg Wakame
Vitamin B3 1.6mg 0.993mg Wakame
Vitamin B5 0.697mg 0.387mg Wakame
Vitamin B6 0.002mg 0.174mg Gratin
Folate 196µg 11µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg µg Wakame
Tryptophan 0.035mg 0.07mg Gratin
Threonine 0.165mg 0.192mg Gratin
Isoleucine 0.087mg 0.284mg Gratin
Leucine 0.257mg 0.443mg Gratin
Lysine 0.112mg 0.381mg Gratin
Methionine 0.063mg 0.117mg Gratin
Phenylalanine 0.112mg 0.254mg Gratin
Valine 0.209mg 0.325mg Gratin
Histidine 0.015mg 0.151mg Gratin
Cholesterol 0mg 23mg Wakame
Trans Fat 0g g Gratin
Saturated Fat 0.13g 4.733g Wakame
Monounsaturated Fat 0.058g 2.149g Gratin
Polyunsaturated fat 0.218g 0.276g Gratin

Which food is preferable for your diet?

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

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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

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.

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.