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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
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
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
13%
Minerals Daily Need Coverage Score
65%
24%
Comparison summary
Which food is lower in Cholesterol?
Wakame is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated fat?
Wakame is lower in Saturated fat (difference - 1.299g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Potato salad contains less Sodium (difference - 343mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.