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  6. Wakame vs. Potato flour

Wakame vs. Potato flour — In-Depth Nutrition Comparison

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Important differences between Wakame and Potato flour

  • Wakame has more Manganese, Folate, and Vitamin B2, however, Potato flour has more Vitamin B6, Potassium, Fiber, Vitamin B1, Phosphorus, and Vitamin B3.
  • Potato flour's daily need coverage for Vitamin B6 is 59% more.
  • Wakame has 16 times more Sodium than Potato flour. Wakame has 872mg of Sodium, while Potato flour has 55mg.

The food varieties used in the comparison are Seaweed, wakame, raw and Potato flour.

Infographic

Wakame vs Potato flour 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
5
:
5
Potato flour
Potato flour
Contains more Calcium +130.8%
Contains more Iron +58%
Contains more Magnesium +64.6%
Contains more Copper +44.2%
Contains more Manganese +347.3%
Contains more Phosphorus +110%
Contains more Potassium +1902%
Contains less Sodium -93.7%
Contains more Zinc +42.1%
Contains more Selenium +57.1%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains more Calcium +130.8%
Contains more Iron +58%
Contains more Magnesium +64.6%
Contains more Copper +44.2%
Contains more Manganese +347.3%
Contains more Phosphorus +110%
Contains more Potassium +1902%
Contains less Sodium -93.7%
Contains more Zinc +42.1%
Contains more Selenium +57.1%

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
6
:
4
Potato flour
Potato flour
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B2 +351%
Contains more Vitamin B5 +47%
Contains more Folate +684%
Contains more Vitamin K +∞%
Contains more Vitamin C +26.7%
Contains more Vitamin B1 +280%
Contains more Vitamin B3 +119.2%
Contains more Vitamin B6 +38350%
Wakame
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%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B2 +351%
Contains more Vitamin B5 +47%
Contains more Folate +684%
Contains more Vitamin K +∞%
Contains more Vitamin C +26.7%
Contains more Vitamin B1 +280%
Contains more Vitamin B3 +119.2%
Contains more Vitamin B6 +38350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Potato flour
Potato flour
Contains more Fats +88.2%
Contains more Water +1126.8%
Contains more Other +129.3%
Contains more Protein +127.7%
Contains more Carbs +809.2%
Wakame
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 flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Fats +88.2%
Contains more Water +1126.8%
Contains more Other +129.3%
Contains more Protein +127.7%
Contains more Carbs +809.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Potato flour
Potato flour
Contains more Monounsaturated Fat +625%
Contains more Polyunsaturated fat +45.3%
Contains less Saturated Fat -30.8%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains more Monounsaturated Fat +625%
Contains more Polyunsaturated fat +45.3%
Contains less Saturated Fat -30.8%

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 flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Potato flour Opinion
Net carbs 8.64g 77.2g Potato flour
Protein 3.03g 6.9g Potato flour
Fats 0.64g 0.34g Wakame
Carbs 9.14g 83.1g Potato flour
Calories 45kcal 357kcal Potato flour
Sugar 0.65g 3.52g Wakame
Fiber 0.5g 5.9g Potato flour
Calcium 150mg 65mg Wakame
Iron 2.18mg 1.38mg Wakame
Magnesium 107mg 65mg Wakame
Phosphorus 80mg 168mg Potato flour
Potassium 50mg 1001mg Potato flour
Sodium 872mg 55mg Potato flour
Zinc 0.38mg 0.54mg Potato flour
Copper 0.284mg 0.197mg Wakame
Manganese 1.4mg 0.313mg Wakame
Selenium 0.7µg 1.1µg Potato flour
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.25mg Wakame
Vitamin C 3mg 3.8mg Potato flour
Vitamin B1 0.06mg 0.228mg Potato flour
Vitamin B2 0.23mg 0.051mg Wakame
Vitamin B3 1.6mg 3.507mg Potato flour
Vitamin B5 0.697mg 0.474mg Wakame
Vitamin B6 0.002mg 0.769mg Potato flour
Folate 196µg 25µg Wakame
Vitamin K 5.3µg 0µg Wakame
Tryptophan 0.035mg 0.115mg Potato flour
Threonine 0.165mg 0.28mg Potato flour
Isoleucine 0.087mg 0.299mg Potato flour
Leucine 0.257mg 0.425mg Potato flour
Lysine 0.112mg 0.413mg Potato flour
Methionine 0.063mg 0.107mg Potato flour
Phenylalanine 0.112mg 0.316mg Potato flour
Valine 0.209mg 0.356mg Potato flour
Histidine 0.015mg 0.166mg Potato flour
Saturated Fat 0.13g 0.09g Potato flour
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.008g Wakame
Polyunsaturated fat 0.218g 0.15g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Potato flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
31%
Potato flour
Minerals Daily Need Coverage Score
65%
Wakame
41%
Potato flour

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.87g)
Which food contains less Sodium?
Potato flour
Potato flour contains less Sodium (difference - 817mg)
Which food is lower in Saturated Fat?
Potato flour
Potato flour is lower in Saturated Fat (difference - 0.04g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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 flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.