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Wakame vs. Potato bread — In-Depth Nutrition Comparison

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Significant differences between wakame and potato bread

  • Wakame has more manganese, copper, magnesium, and folate; however, potato bread is richer in phosphorus, fiber, potassium, vitamin B6, and selenium.
  • Wakame covers your daily manganese needs 50% more than potato bread.
  • Potato bread has 4 times less magnesium than wakame. Wakame has 107mg of magnesium, while potato bread has 28mg.
  • Potato bread contains less sodium.

Specific food types used in this comparison are Seaweed, wakame, raw and Bread, potato.

Infographic

Wakame vs Potato bread 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
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +282.1%
Contains more CopperCopper +202.1%
Contains more ManganeseManganese +453.4%
Contains more CalciumCalcium +25.3%
Contains more PotassiumPotassium +1336%
Contains more ZincZinc +278.9%
Contains more PhosphorusPhosphorus +361.3%
Contains less SodiumSodium -57%
Contains more SeleniumSelenium +1257.1%
~equal in Iron ~2.25mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +112.8%
Contains more Vitamin B2Vitamin B2 +117%
Contains more Vitamin B3Vitamin B3 +28%
Contains more FolateFolate +55.6%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +213.3%
Contains more Vitamin B5Vitamin B5 +17.2%
Contains more Vitamin B6Vitamin B6 +11500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +28.3%
Contains more CholineCholine +32.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more WaterWater +138.4%
Contains more OtherOther +92%
Contains more ProteinProtein +312.5%
Contains more FatsFats +389.1%
Contains more CarbsCarbs +415%

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 bread
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Potato bread DV% diff.
Manganese 1.4mg 0.253mg 50%
Phosphorus 80mg 369mg 41%
Fiber 0.5g 6.3g 23%
Sodium 872mg 375mg 22%
Copper 0.284mg 0.094mg 21%
Potassium 50mg 718mg 20%
Protein 3.03g 12.5g 19%
Magnesium 107mg 28mg 19%
Folate 196µg 126µg 18%
Vitamin B6 0.002mg 0.232mg 18%
Selenium 0.7µg 9.5µg 16%
Carbs 9.14g 47.07g 13%
Calories 45kcal 266kcal 11%
Vitamin B1 0.06mg 0.188mg 11%
Zinc 0.38mg 1.44mg 10%
Vitamin B2 0.23mg 0.106mg 10%
Vitamin B12 0µg 0.15µg 6%
Calcium 150mg 188mg 4%
Fats 0.64g 3.13g 4%
Vitamin E 1mg 0.47mg 4%
Vitamin C 3mg 0mg 3%
Vitamin B3 1.6mg 1.25mg 2%
Vitamin B5 0.697mg 0.817mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 5.3µg 6.8µg 1%
Polyunsaturated fat 0.218g 0g 1%
Choline 13.9mg 18.4mg 1%
Saturated fat 0.13g 0g 1%
Iron 2.18mg 2.25mg 1%
Vitamin A 18µg 24µg 1%
Net carbs 8.64g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.65g 9.38g N/A
Monounsaturated fat 0.058g 0g 0%
Tryptophan 0.035mg 0.081mg 0%
Threonine 0.165mg 0.224mg 0%
Isoleucine 0.087mg 0.268mg 0%
Leucine 0.257mg 0.44mg 0%
Lysine 0.112mg 0.311mg 0%
Methionine 0.063mg 0.112mg 0%
Phenylalanine 0.112mg 0.285mg 0%
Valine 0.209mg 0.305mg 0%
Histidine 0.015mg 0.143mg 0%
Omega-3 - EPA 0.186g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Potato bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Wakame
27%
Potato bread
Minerals Daily Need Coverage Score
65%
Wakame
59%
Potato bread

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 8.73g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 61)
Which food contains less Sodium?
Potato bread
Potato bread contains less Sodium (difference - 497mg)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.