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
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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 | +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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
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
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
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% |
