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  6. Wakame vs. Potato

Wakame vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between wakame and potatoes

  • Wakame has more manganese, folate, magnesium, copper, vitamin B2, iron, and calcium; however, potatoes are higher in vitamin B6 and potassium.
  • Wakame covers your daily need for manganese, 51% more than potatoes.
  • Wakame has 87 times more sodium than potatoes. While wakame has 872mg of sodium, potatoes have only 10mg.

These are the specific foods used in this comparison Seaweed, wakame, raw and Potatoes, baked, flesh, and skin, without salt.

Infographic

Wakame vs 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%
Potato
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more MagnesiumMagnesium +282.1%
Contains more CalciumCalcium +900%
Contains more IronIron +101.9%
Contains more CopperCopper +140.7%
Contains more PhosphorusPhosphorus +14.3%
Contains more ManganeseManganese +539.3%
Contains more SeleniumSelenium +75%
Contains more PotassiumPotassium +970%
Contains less SodiumSodium -98.9%
~equal in Zinc ~0.36mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Potato
Potato
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B2Vitamin B2 +379.2%
Contains more Vitamin B3Vitamin B3 +13.5%
Contains more Vitamin B5Vitamin B5 +85.4%
Contains more Vitamin KVitamin K +165%
Contains more FolateFolate +600%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin B6Vitamin B6 +15450%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.064mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Potato DV% diff.
Manganese 1.4mg 0.219mg 51%
Folate 196µg 28µg 42%
Sodium 872mg 10mg 37%
Vitamin B6 0.002mg 0.311mg 24%
Magnesium 107mg 28mg 19%
Copper 0.284mg 0.118mg 18%
Calcium 150mg 15mg 14%
Potassium 50mg 535mg 14%
Iron 2.18mg 1.08mg 14%
Vitamin B2 0.23mg 0.048mg 14%
Vitamin C 3mg 9.6mg 7%
Fiber 0.5g 2.2g 7%
Starch 17.27g 7%
Vitamin E 1mg 0.04mg 6%
Vitamin B5 0.697mg 0.376mg 6%
Carbs 9.14g 21.15g 4%
Vitamin K 5.3µg 2µg 3%
Calories 45kcal 93kcal 2%
Vitamin A 18µg 1µg 2%
Protein 3.03g 2.5g 1%
Fats 0.64g 0.13g 1%
Phosphorus 80mg 70mg 1%
Selenium 0.7µg 0.4µg 1%
Vitamin B3 1.6mg 1.41mg 1%
Polyunsaturated fat 0.218g 0.057g 1%
Protein per 100 calories 6.7g 2.7g N/A
Calories per 10 g protein 149kcal 372kcal N/A
Weight per 100 calories 222g 108g N/A
Net carbs 8.64g 18.95g N/A
Sugar 0.65g 1.18g N/A
Zinc 0.38mg 0.36mg 0%
Vitamin B1 0.06mg 0.064mg 0%
Choline 13.9mg 14.8mg 0%
Saturated fat 0.13g 0.034g 0%
Monounsaturated fat 0.058g 0.003g 0%
Tryptophan 0.035mg 0.025mg 0%
Threonine 0.165mg 0.081mg 0%
Isoleucine 0.087mg 0.08mg 0%
Leucine 0.257mg 0.119mg 0%
Lysine 0.112mg 0.13mg 0%
Methionine 0.063mg 0.038mg 0%
Phenylalanine 0.112mg 0.099mg 0%
Valine 0.209mg 0.125mg 0%
Histidine 0.015mg 0.042mg 0%
Fructose 0.34g 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Potato
Potato
1
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more ProteinProtein +21.2%
Contains more FatsFats +392.3%
Contains more OtherOther +441.4%
Contains more CarbsCarbs +131.4%
~equal in Water ~74.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +1833.3%
Contains more Poly. FatPolyunsaturated fat +282.5%
Contains less Sat. FatSaturated fat -73.8%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.