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Wakame vs Potato - In-Depth Nutrition Comparison

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Differences between Wakame and Potato

  • Wakame has more Manganese, Folate, Magnesium, Copper, Iron, Vitamin B2, and Calcium, while Potato has more Vitamin B6, and Vitamin C.
  • Wakame's daily need coverage for Manganese is 52% higher.
  • Potato contains 145 times less Sodium than Wakame. Wakame contains 872mg of Sodium, while Potato contains 6mg.

The food types used in this comparison are Seaweed, wakame, raw and Potatoes, flesh and skin, raw.

Infographic

Wakame vs Potato 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
6
:
2
Potato
Contains more Iron +169.1%
Contains more Calcium +1150%
Contains more Magnesium +365.2%
Contains more Copper +158.2%
Contains more Zinc +26.7%
Contains more Phosphorus +40.4%
Contains more Potassium +750%
Contains less Sodium -99.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Iron +169.1%
Contains more Calcium +1150%
Contains more Magnesium +365.2%
Contains more Copper +158.2%
Contains more Zinc +26.7%
Contains more Phosphorus +40.4%
Contains more Potassium +750%
Contains less Sodium -99.3%

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
Potato
Contains more Vitamin A +17900%
Contains more Vitamin E +9900%
Contains more Vitamin B2 +618.8%
Contains more Vitamin B3 +50.8%
Contains more Vitamin B5 +136.3%
Contains more Vitamin K +165%
Contains more Folate +1206.7%
Contains more Vitamin C +556.7%
Contains more Vitamin B1 +35%
Contains more Vitamin B6 +14800%
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 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin A +17900%
Contains more Vitamin E +9900%
Contains more Vitamin B2 +618.8%
Contains more Vitamin B3 +50.8%
Contains more Vitamin B5 +136.3%
Contains more Vitamin K +165%
Contains more Folate +1206.7%
Contains more Vitamin C +556.7%
Contains more Vitamin B1 +35%
Contains more Vitamin B6 +14800%

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
18
Potato
Mineral Summary Score
58
Wakame
20
Potato

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
12%
Potato
Carbohydrates
9%
Wakame
17%
Potato
Fats
3%
Wakame
0%
Potato

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 Potato
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.17g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 86)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
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 contains less Sodium?
Potato
Potato contains less Sodium (difference - 866mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.105g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Wakame Potato Opinion
Calories 45 77 Potato
Protein 3.03 2.05 Wakame
Fats 0.64 0.09 Wakame
Vitamin C 3 19.7 Potato
Net carbs 8.640000343322754 15.390000343322754 Potato
Carbs 9.14 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.81 Wakame
Calcium 150 12 Wakame
Potassium 50 425 Potato
Magnesium 107 23 Wakame
Sugar 0.65 0.82 Wakame
Fiber 0.5 2.1 Potato
Copper 0.284 0.11 Wakame
Zinc 0.38 0.3 Wakame
Starch 15.29 Potato
Phosphorus 80 57 Wakame
Sodium 872 6 Potato
Vitamin A 360 2 Wakame
Vitamin E 1 0.01 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.081 Potato
Vitamin B2 0.23 0.032 Wakame
Vitamin B3 1.6 1.061 Wakame
Vitamin B5 0.697 0.295 Wakame
Vitamin B6 0.002 0.298 Potato
Vitamin B12 0 0
Vitamin K 5.3 2 Wakame
Folate 196 15 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.025 Potato
Monounsaturated Fat 0.058 0.002 Wakame
Polyunsaturated fat 0.218 0.042 Wakame
Tryptophan 0.035 0.021 Wakame
Threonine 0.165 0.067 Wakame
Isoleucine 0.087 0.066 Wakame
Leucine 0.257 0.098 Wakame
Lysine 0.112 0.107 Wakame
Methionine 0.063 0.032 Wakame
Phenylalanine 0.112 0.081 Wakame
Valine 0.209 0.103 Wakame
Histidine 0.015 0.035 Potato
Fructose 0.26 Potato

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.