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
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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 | +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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +1833.3% |
| Contains more Poly. FatPolyunsaturated fat | +282.5% |
| Contains less Sat. FatSaturated fat | -73.8% |
