Wakame vs Potato - In-Depth Nutrition Comparison
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Differences between Wakame and Potato
- Wakame has more Manganese, Folate, Magnesium, Copper, Iron, Vitamin B2, and Calcium, while Potato has more Vitamin B6, and Vitamin C.
- Wakame's daily need coverage for Manganese is 52% higher.
- Potato contains 145 times less Sodium than Wakame. Wakame contains 872mg of Sodium, while Potato contains 6mg.
The food types used in this comparison are Seaweed, wakame, raw and Potatoes, flesh and skin, raw.
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+1150%
Contains
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Iron
+169.1%
Contains
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Magnesium
+365.2%
Contains
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Phosphorus
+40.4%
Contains
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Zinc
+26.7%
Contains
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Copper
+158.2%
Contains
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Potassium
+750%
Contains
less
Sodium
-99.3%
Contains
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Calcium
+1150%
Contains
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Iron
+169.1%
Contains
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Magnesium
+365.2%
Contains
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Phosphorus
+40.4%
Contains
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Zinc
+26.7%
Contains
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Copper
+158.2%
Contains
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Potassium
+750%
Contains
less
Sodium
-99.3%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+17900%
Contains
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Vitamin E
+9900%
Contains
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Vitamin B2
+618.8%
Contains
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Vitamin B3
+50.8%
Contains
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Vitamin B5
+136.3%
Contains
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Folate
+1206.7%
Contains
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Vitamin K
+165%
Contains
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Vitamin C
+556.7%
Contains
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Vitamin B1
+35%
Contains
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Vitamin B6
+14800%
Contains
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Vitamin A
+17900%
Contains
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Vitamin E
+9900%
Contains
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Vitamin B2
+618.8%
Contains
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Vitamin B3
+50.8%
Contains
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Vitamin B5
+136.3%
Contains
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Folate
+1206.7%
Contains
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Vitamin K
+165%
Contains
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Vitamin C
+556.7%
Contains
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Vitamin B1
+35%
Contains
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Vitamin B6
+14800%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+47.8%
Contains
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Fats
+611.1%
Contains
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Other
+542.9%
Contains
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Carbs
+91.4%
Equal in Water - 79.25
Contains
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Protein
+47.8%
Contains
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Fats
+611.1%
Contains
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Other
+542.9%
Contains
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Carbs
+91.4%
Equal in Water - 79.25
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2800%
Contains
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Polyunsaturated fat
+419%
Contains
less
Saturated Fat
-80.8%
Contains
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Monounsaturated Fat
+2800%
Contains
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Polyunsaturated fat
+419%
Contains
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Saturated Fat
-80.8%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugar |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.64g | 15.39g |
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| Protein | 3.03g | 2.05g |
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| Fats | 0.64g | 0.09g |
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| Carbs | 9.14g | 17.49g |
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| Calories | 45kcal | 77kcal |
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| Starch | 15.29g |
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| Fructose | 0.26g |
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| Sugar | 0.65g | 0.82g |
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| Fiber | 0.5g | 2.1g |
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| Calcium | 150mg | 12mg |
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| Iron | 2.18mg | 0.81mg |
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| Magnesium | 107mg | 23mg |
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| Phosphorus | 80mg | 57mg |
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| Potassium | 50mg | 425mg |
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| Sodium | 872mg | 6mg |
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| Zinc | 0.38mg | 0.3mg |
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| Copper | 0.284mg | 0.11mg |
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| Vitamin A | 360IU | 2IU |
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| Vitamin A RAE | 18µg | 0µg |
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| Vitamin E | 1mg | 0.01mg |
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| Vitamin C | 3mg | 19.7mg |
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| Vitamin B1 | 0.06mg | 0.081mg |
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| Vitamin B2 | 0.23mg | 0.032mg |
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| Vitamin B3 | 1.6mg | 1.061mg |
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| Vitamin B5 | 0.697mg | 0.295mg |
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| Vitamin B6 | 0.002mg | 0.298mg |
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| Folate | 196µg | 15µg |
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| Vitamin K | 5.3µg | 2µg |
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| Tryptophan | 0.035mg | 0.021mg |
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| Threonine | 0.165mg | 0.067mg |
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| Isoleucine | 0.087mg | 0.066mg |
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| Leucine | 0.257mg | 0.098mg |
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| Lysine | 0.112mg | 0.107mg |
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| Methionine | 0.063mg | 0.032mg |
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| Phenylalanine | 0.112mg | 0.081mg |
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| Valine | 0.209mg | 0.103mg |
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| Histidine | 0.015mg | 0.035mg |
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| Saturated Fat | 0.13g | 0.025g |
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| Omega-3 - EPA | 0.186g | 0g |
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| Monounsaturated Fat | 0.058g | 0.002g |
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| Polyunsaturated fat | 0.218g | 0.042g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%
18%
Minerals Daily Need Coverage Score
58%
20%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 0.17g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 86)
Which food is cheaper?
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Potato contains less Sodium (difference - 866mg)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.105g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)