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  6. Wakame vs. Mashed potato

Wakame vs. Mashed potato — In-Depth Nutrition Comparison

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How are wakame and mashed potato different?

  • Wakame has more manganese, folate, copper, iron, magnesium, vitamin B2, and calcium; however, mashed potato is richer in vitamin B6 and potassium.
  • Wakame covers your daily need for manganese, 57% more than mashed potato.
  • Wakame has 22 times more folate than mashed potato. Wakame has 196µg of folate, while mashed potato has 9µg.
  • Mashed potato contains less sodium.

Seaweed, wakame, raw and Fast foods, potato, mashed types were used in this article.

Infographic

Wakame vs Mashed potato 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
Wakame
7
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +613.3%
Contains more CalciumCalcium +733.3%
Contains more IronIron +603.2%
Contains more CopperCopper +711.4%
Contains more ZincZinc +72.7%
Contains more PhosphorusPhosphorus +35.6%
Contains more ManganeseManganese +1328.6%
Contains more PotassiumPotassium +472%
Contains less SodiumSodium -64.9%
Contains more SeleniumSelenium +14.3%

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
Wakame
7
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +1433.3%
Contains more Vitamin B3Vitamin B3 +48.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +2077.8%
Contains more Vitamin AVitamin A +138.9%
Contains more Vitamin B6Vitamin B6 +5900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +11.3%
~equal in Vitamin D ~0µg
~equal in Choline ~13.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
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% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +83.6%
Contains more OtherOther +471.4%
Contains more FatsFats +340.6%
Contains more CarbsCarbs +60.3%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -77.5%
Contains more Mono. FatMonounsaturated fat +1141.4%
Contains more Poly. FatPolyunsaturated fat +515.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Mashed potato DV% diff.
Manganese 1.4mg 0.098mg 57%
Folate 196µg 9µg 47%
Copper 0.284mg 0.035mg 28%
Sodium 872mg 306mg 25%
Iron 2.18mg 0.31mg 23%
Magnesium 107mg 15mg 22%
Vitamin B2 0.23mg 0.015mg 17%
Vitamin B5 0.697mg 14%
Calcium 150mg 18mg 13%
Vitamin B6 0.002mg 0.12mg 9%
Potassium 50mg 286mg 7%
Polyunsaturated fat 0.218g 1.342g 7%
Starch 12.1g 5%
Vitamin E 1mg 0.42mg 4%
Vitamin B1 0.06mg 0.015mg 4%
Fiber 0.5g 1.3g 3%
Phosphorus 80mg 59mg 3%
Vitamin A 18µg 43µg 3%
Vitamin C 3mg 0mg 3%
Vitamin B12 0µg 0.07µg 3%
Fats 0.64g 2.82g 3%
Vitamin B3 1.6mg 1.08mg 3%
Protein 3.03g 1.65g 3%
Monounsaturated fat 0.058g 0.72g 2%
Saturated fat 0.13g 0.577g 2%
Calories 45kcal 89kcal 2%
Carbs 9.14g 14.65g 2%
Vitamin K 5.3µg 5.9µg 1%
Zinc 0.38mg 0.22mg 1%
Net carbs 8.64g 13.35g N/A
Sugar 0.65g 0.5g N/A
Selenium 0.7µg 0.8µg 0%
Trans fat 0g 0.105g N/A
Choline 13.9mg 13.4mg 0%
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%
Fructose 0.2g 0%
Omega-3 - EPA 0.186g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
65%
Wakame
15%
Mashed potato

Comparison summary

Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.447g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 566mg)
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 ($)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.