Wakame vs. Potato wedges — In-Depth Nutrition Comparison
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How are Wakame and Potato wedges different?
- Wakame is higher in Magnesium, Iron, Vitamin B2, and Calcium, however, Potato wedges are richer in Vitamin B6, Potassium, Vitamin C, Fiber, and Monounsaturated Fat.
- Daily need coverage for Sodium from Wakame is 36% higher.
- Wakame contains 10 times more Calcium than Potato wedges. While Wakame contains 150mg of Calcium, Potato wedges contain only 15mg.
- Potato wedges have less Sodium.
Seaweed, wakame, raw and USDA Commodity, Potato wedges, frozen are the varieties used in this article.
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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
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Calcium
+900%
Contains
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Iron
+211.4%
Contains
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Magnesium
+463.2%
Contains
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Potassium
+688%
Contains
less
Sodium
-94.4%
Equal in Phosphorus - 87
Equal in Zinc - 0.37
Contains
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Calcium
+900%
Contains
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Iron
+211.4%
Contains
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Magnesium
+463.2%
Contains
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Potassium
+688%
Contains
less
Sodium
-94.4%
Equal in Phosphorus - 87
Equal in Zinc - 0.37
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
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Vitamin A
+∞%
Contains
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Vitamin B2
+475%
Contains
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Vitamin C
+273.3%
Contains
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Vitamin B1
+66.7%
Contains
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Vitamin B6
+17400%
Equal in Vitamin B3 - 1.54
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+475%
Contains
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Vitamin C
+273.3%
Contains
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Vitamin B1
+66.7%
Contains
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Vitamin B6
+17400%
Equal in Vitamin B3 - 1.54
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+12.2%
Contains
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Water
+17.1%
Contains
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Other
+453.8%
Contains
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Fats
+243.8%
Contains
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Carbs
+179%
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
2.7 g
Fats:
2.2 g
Carbs:
25.5 g
Water:
68.3 g
Other:
1.3 g
Contains
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Protein
+12.2%
Contains
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Water
+17.1%
Contains
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Other
+453.8%
Contains
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Fats
+243.8%
Contains
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Carbs
+179%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-76.4%
Contains
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Polyunsaturated fat
+113.7%
Contains
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Monounsaturated Fat
+2401.7%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.218 g
Saturated Fat:
0.55 g
Monounsaturated Fat:
1.451 g
Polyunsaturated fat:
0.102 g
Contains
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Saturated Fat
-76.4%
Contains
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Polyunsaturated fat
+113.7%
Contains
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Monounsaturated Fat
+2401.7%
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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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 8.64g | 23.5g |
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| Protein | 3.03g | 2.7g |
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| Fats | 0.64g | 2.2g |
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| Carbs | 9.14g | 25.5g |
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| Calories | 45kcal | 123kcal |
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| Sugar | 0.65g | 0.3g |
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| Fiber | 0.5g | 2g |
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| Calcium | 150mg | 15mg |
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| Iron | 2.18mg | 0.7mg |
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| Magnesium | 107mg | 19mg |
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| Phosphorus | 80mg | 87mg |
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| Potassium | 50mg | 394mg |
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| Sodium | 872mg | 49mg |
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| Zinc | 0.38mg | 0.37mg |
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| Copper | 0.284mg |
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| Manganese | 1.4mg |
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| Selenium | 0.7µg |
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| Vitamin A | 360IU | 0IU |
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| Vitamin A RAE | 18µg | 0µg |
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| Vitamin E | 1mg |
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| Vitamin C | 3mg | 11.2mg |
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| Vitamin B1 | 0.06mg | 0.1mg |
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| Vitamin B2 | 0.23mg | 0.04mg |
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| Vitamin B3 | 1.6mg | 1.54mg |
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| Vitamin B5 | 0.697mg |
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| Vitamin B6 | 0.002mg | 0.35mg |
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| Folate | 196µg |
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| Vitamin K | 5.3µg |
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| Tryptophan | 0.035mg |
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| Threonine | 0.165mg |
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| Isoleucine | 0.087mg |
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| Leucine | 0.257mg |
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| Lysine | 0.112mg |
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| Methionine | 0.063mg |
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| Phenylalanine | 0.112mg |
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| Valine | 0.209mg |
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| Histidine | 0.015mg |
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| Saturated Fat | 0.13g | 0.55g |
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| Omega-3 - EPA | 0.186g |
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| Monounsaturated Fat | 0.058g | 1.451g |
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| Polyunsaturated fat | 0.218g | 0.102g |
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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 | Equal | |
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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
29%
15%
Minerals Daily Need Coverage Score
65%
13%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in Saturated Fat?
Wakame is lower in Saturated Fat (difference - 0.42g)
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Potato wedges is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Potato wedges contains less Sodium (difference - 823mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)