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Wakame vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between Wakame and Potato

  • Wakame has more Manganese, Folate, Magnesium, Copper, Vitamin B2, Iron, and Calcium, however, Potato is higher in Vitamin B6, and Potassium.
  • Wakame covers your daily need of Manganese 51% more than Potato.
  • Wakame has 87 times more Sodium than Potato. While Wakame has 872mg of Sodium, Potato has 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
8
:
2
Potato
Contains more Calcium +900%
Contains more Iron +101.9%
Contains more Magnesium +282.1%
Contains more Phosphorus +14.3%
Contains more Copper +140.7%
Contains more Manganese +539.3%
Contains more Selenium +75%
Contains more Potassium +970%
Contains less Sodium -98.9%
Equal in Zinc - 0.36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +900%
Contains more Iron +101.9%
Contains more Magnesium +282.1%
Contains more Phosphorus +14.3%
Contains more Copper +140.7%
Contains more Manganese +539.3%
Contains more Selenium +75%
Contains more Potassium +970%
Contains less Sodium -98.9%
Equal in Zinc - 0.36

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
7
:
3
Potato
Contains more Vitamin A +3500%
Contains more Vitamin E +2400%
Contains more Vitamin B2 +379.2%
Contains more Vitamin B3 +13.5%
Contains more Vitamin B5 +85.4%
Contains more Folate +600%
Contains more Vitamin K +165%
Contains more Vitamin C +220%
Contains more Vitamin B6 +15450%
Equal in Vitamin B1 - 0.064
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +3500%
Contains more Vitamin E +2400%
Contains more Vitamin B2 +379.2%
Contains more Vitamin B3 +13.5%
Contains more Vitamin B5 +85.4%
Contains more Folate +600%
Contains more Vitamin K +165%
Contains more Vitamin C +220%
Contains more Vitamin B6 +15450%
Equal in Vitamin B1 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
4
:
1
Potato
Contains more Protein +21.2%
Contains more Fats +392.3%
Contains more Other +441.4%
Contains more Carbs +131.4%
Equal in Water - 74.89
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% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Protein +21.2%
Contains more Fats +392.3%
Contains more Other +441.4%
Contains more Carbs +131.4%
Equal in Water - 74.89

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Wakame Potato Opinion
Net carbs 8.64g 18.95g Potato
Protein 3.03g 2.5g Wakame
Fats 0.64g 0.13g Wakame
Carbs 9.14g 21.15g Potato
Calories 45kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 0.65g 1.18g Wakame
Fiber 0.5g 2.2g Potato
Calcium 150mg 15mg Wakame
Iron 2.18mg 1.08mg Wakame
Magnesium 107mg 28mg Wakame
Phosphorus 80mg 70mg Wakame
Potassium 50mg 535mg Potato
Sodium 872mg 10mg Potato
Zinc 0.38mg 0.36mg Wakame
Copper 0.284mg 0.118mg Wakame
Manganese 1.4mg 0.219mg Wakame
Selenium 0.7µg 0.4µg Wakame
Vitamin A 360IU 10IU Wakame
Vitamin A RAE 18µg 1µg Wakame
Vitamin E 1mg 0.04mg Wakame
Vitamin C 3mg 9.6mg Potato
Vitamin B1 0.06mg 0.064mg Potato
Vitamin B2 0.23mg 0.048mg Wakame
Vitamin B3 1.6mg 1.41mg Wakame
Vitamin B5 0.697mg 0.376mg Wakame
Vitamin B6 0.002mg 0.311mg Potato
Folate 196µg 28µg Wakame
Vitamin K 5.3µg 2µg Wakame
Tryptophan 0.035mg 0.025mg Wakame
Threonine 0.165mg 0.081mg Wakame
Isoleucine 0.087mg 0.08mg Wakame
Leucine 0.257mg 0.119mg Wakame
Lysine 0.112mg 0.13mg Potato
Methionine 0.063mg 0.038mg Wakame
Phenylalanine 0.112mg 0.099mg Wakame
Valine 0.209mg 0.125mg Wakame
Histidine 0.015mg 0.042mg Potato
Saturated Fat 0.13g 0.034g Potato
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.003g Wakame
Polyunsaturated fat 0.218g 0.057g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Wakame
17%
Potato
Minerals Daily Need Coverage Score
65%
Wakame
22%
Potato

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.53g)
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 - 862mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.096g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.