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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.

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Wakame vs Potato pancake 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
Wakame
4
:
Contains more Iron +30.5%
Contains more Calcium +368.8%
Contains more Magnesium +197.2%
Contains more Copper +57.8%
Contains more Potassium +1144%
Contains more Zinc +84.2%
Contains more Phosphorus +60%
Contains less Sodium -12.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 63% 10% 55% 26% 60% 20% 55% 100%
Contains more Iron +30.5%
Contains more Calcium +368.8%
Contains more Magnesium +197.2%
Contains more Copper +57.8%
Contains more Potassium +1144%
Contains more Zinc +84.2%
Contains more Phosphorus +60%
Contains less Sodium -12.4%

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 Vitamin K +96.3%
Contains more Folate +378%
Contains more Vitamin C +820%
Contains more Vitamin D +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 93% 7% 5% 9% 40% 40% 32% 46% 104% 37% 7% 31%
Contains more Vitamin A +218.6%
Contains more Vitamin E +334.8%
Contains more Vitamin B2 +32.9%
Contains more Vitamin K +96.3%
Contains more Folate +378%
Contains more Vitamin C +820%
Contains more Vitamin D +∞%
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 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 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 Cholesterol ok
Lower in Sugar 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.14g)
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.

All nutrients comparison - raw data values

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

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.