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  6. Wakame vs. Potato salad

Wakame vs. Potato salad — In-Depth Nutrition Comparison

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Summary of differences between wakame and potato salad

  • Wakame has more manganese, folate, magnesium, iron, copper, calcium, and vitamin B2; however, potato salad is higher in vitamin B6.
  • Wakame covers your daily need for manganese, 56% more than potato salad.
  • Wakame has 28 times more folate than potato salad. While wakame has 196µg of folate, potato salad has only 7µg.
  • Potato salad has less sodium.

These are the specific foods used in this comparison Seaweed, wakame, raw and Potato salad, home-prepared.

Infographic

Wakame vs Potato salad 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
7
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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +613.3%
Contains more CalciumCalcium +689.5%
Contains more IronIron +235.4%
Contains more CopperCopper +140.7%
Contains more ZincZinc +22.6%
Contains more PhosphorusPhosphorus +53.8%
Contains more ManganeseManganese +1286.1%
Contains more PotassiumPotassium +408%
Contains less SodiumSodium -39.3%
Contains more SeleniumSelenium +485.7%

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
7
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +79.8%
Contains more Vitamin B5Vitamin B5 +30.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2700%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +77.8%
Contains more Vitamin B1Vitamin B1 +28.3%
Contains more Vitamin B6Vitamin B6 +6950%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Potato salad DV% diff.
Manganese 1.4mg 0.101mg 56%
Folate 196µg 7µg 47%
Polyunsaturated fat 0.218g 3.737g 23%
Cholesterol 0mg 68mg 23%
Magnesium 107mg 15mg 22%
Iron 2.18mg 0.65mg 19%
Copper 0.284mg 0.118mg 18%
Sodium 872mg 529mg 15%
Vitamin B2 0.23mg 0.06mg 13%
Calcium 150mg 19mg 13%
Fats 0.64g 8.2g 12%
Vitamin B6 0.002mg 0.141mg 11%
Vitamin C 3mg 10mg 8%
Vitamin E 1mg 7%
Saturated fat 0.13g 1.429g 6%
Potassium 50mg 254mg 6%
Selenium 0.7µg 4.1µg 6%
Monounsaturated fat 0.058g 2.48g 6%
Calories 45kcal 143kcal 5%
Vitamin K 5.3µg 4%
Phosphorus 80mg 52mg 4%
Vitamin B3 1.6mg 0.89mg 4%
Fiber 0.5g 1.3g 3%
Choline 13.9mg 3%
Vitamin B5 0.697mg 0.534mg 3%
Vitamin A 18µg 32µg 2%
Vitamin B1 0.06mg 0.077mg 1%
Protein 3.03g 2.68g 1%
Zinc 0.38mg 0.31mg 1%
Carbs 9.14g 11.17g 1%
Net carbs 8.64g 9.87g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0.042mg 0%
Threonine 0.165mg 0.116mg 0%
Isoleucine 0.087mg 0.141mg 0%
Leucine 0.257mg 0.202mg 0%
Lysine 0.112mg 0.171mg 0%
Methionine 0.063mg 0.066mg 0%
Phenylalanine 0.112mg 0.135mg 0%
Valine 0.209mg 0.172mg 0%
Histidine 0.015mg 0.062mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +13.1%
Contains more OtherOther +269.2%
Contains more FatsFats +1181.3%
Contains more CarbsCarbs +22.2%
~equal in Water ~76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Mono. FatMonounsaturated fat +4175.9%
Contains more Poly. FatPolyunsaturated fat +1614.2%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.