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Wakame vs Potato pancake - In-Depth Nutrition Comparison

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Differences between Wakame and Potato pancake

  • Wakame has more Manganese, Folate, and Magnesium, while Potato pancake has more Vitamin B6, Vitamin C, Potassium, Selenium, and Vitamin B12.
  • Wakame's daily need coverage for Manganese is 50% higher.
  • Potato pancake contains 5 times less Folate than Wakame. Wakame contains 196µg of Folate, while Potato pancake contains 41µg.
  • The amount of Saturated Fat in Wakame is lower.

The food types used in this comparison are Seaweed, wakame, raw and Potato pancakes.

Infographic

Wakame vs Potato pancake 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +368.8%
Contains more Iron +30.5%
Contains more Magnesium +197.2%
Contains more Copper +57.8%
Contains more Phosphorus +60%
Contains more Potassium +1144%
Contains less Sodium -12.4%
Contains more Zinc +84.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 63% 26% 55% 55% 100% 20% 60%
Contains more Calcium +368.8%
Contains more Iron +30.5%
Contains more Magnesium +197.2%
Contains more Copper +57.8%
Contains more Phosphorus +60%
Contains more Potassium +1144%
Contains less Sodium -12.4%
Contains more Zinc +84.2%

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
Wakame
5
:
Contains more Vitamin A +218.6%
Contains more Vitamin E +334.8%
Contains more Vitamin B2 +32.9%
Contains more Folate +378%
Contains more Vitamin K +96.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +820%
Contains more Vitamin B1 +163.3%
Contains more Vitamin B6 +22300%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 1.672
Equal in Vitamin B5 - 0.757
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 7% 5% 9% 93% 40% 40% 32% 46% 104% 31% 37% 7%
Contains more Vitamin A +218.6%
Contains more Vitamin E +334.8%
Contains more Vitamin B2 +32.9%
Contains more Folate +378%
Contains more Vitamin K +96.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +820%
Contains more Vitamin B1 +163.3%
Contains more Vitamin B6 +22300%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 1.672
Equal in Vitamin B5 - 0.757

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.
Wakame Potato pancake
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
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 pancake Opinion
Net carbs 8.64g 24.51g Potato pancake
Protein 3.03g 6.08g Potato pancake
Fats 0.64g 14.76g Potato pancake
Carbs 9.14g 27.81g Potato pancake
Calories 45kcal 268kcal Potato pancake
Starch g 20.88g Potato pancake
Fructose g 0.56g Potato pancake
Sugar 0.65g 1.79g Wakame
Fiber 0.5g 3.3g Potato pancake
Calcium 150mg 32mg Wakame
Iron 2.18mg 1.67mg Wakame
Magnesium 107mg 36mg Wakame
Phosphorus 80mg 128mg Potato pancake
Potassium 50mg 622mg Potato pancake
Sodium 872mg 764mg Potato pancake
Zinc 0.38mg 0.7mg Potato pancake
Copper 0.284mg 0.18mg Wakame
Vitamin A 360IU 113IU Wakame
Vitamin E 1mg 0.23mg Wakame
Vitamin D 0IU 11IU Potato pancake
Vitamin D 0µg 0.3µg Potato pancake
Vitamin C 3mg 27.6mg Potato pancake
Vitamin B1 0.06mg 0.158mg Potato pancake
Vitamin B2 0.23mg 0.173mg Wakame
Vitamin B3 1.6mg 1.672mg Potato pancake
Vitamin B5 0.697mg 0.757mg Potato pancake
Vitamin B6 0.002mg 0.448mg Potato pancake
Folate 196µg 41µg Wakame
Vitamin B12 0µg 0.29µg Potato pancake
Vitamin K 5.3µg 2.7µg Wakame
Tryptophan 0.035mg 0.087mg Potato pancake
Threonine 0.165mg 0.24mg Potato pancake
Isoleucine 0.087mg 0.28mg Potato pancake
Leucine 0.257mg 0.442mg Potato pancake
Lysine 0.112mg 0.389mg Potato pancake
Methionine 0.063mg 0.137mg Potato pancake
Phenylalanine 0.112mg 0.3mg Potato pancake
Valine 0.209mg 0.369mg Potato pancake
Histidine 0.015mg 0.141mg Potato pancake
Cholesterol 0mg 95mg Wakame
Trans Fat 0g g Potato pancake
Saturated Fat 0.13g 2.496g Wakame
Monounsaturated Fat 0.058g 3.73g Potato pancake
Polyunsaturated fat 0.218g 7.516g Potato pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Potato pancake
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
37
Potato pancake
Mineral Summary Score
58
Wakame
48
Potato pancake

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
36%
Potato pancake
Carbohydrates
9%
Wakame
28%
Potato pancake
Fats
3%
Wakame
68%
Potato pancake

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.14g)
Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 2.366g)
Which food contains less Sodium?
Potato pancake
Potato pancake contains less Sodium (difference - 108mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.