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  6. Wakame vs. Red potato

Wakame vs. Red potato — In-Depth Nutrition Comparison

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What are the differences between Wakame and Red potato?

  • Wakame is higher in Manganese, Folate, Magnesium, Iron, Calcium, Vitamin B2, and Copper, however, Red potato is richer in Vitamin B6, and Potassium.
  • Wakame's daily need coverage for Manganese is 53% more.
  • Red potato contains 73 times less Sodium than Wakame. Wakame contains 872mg of Sodium, while Red potato contains 12mg.

We used Seaweed, wakame, raw and Potatoes, red, flesh and skin, baked types in this article.

Infographic

Wakame vs Red potato 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
:
3
Red potato
Red potato
Contains more Calcium +1566.7%
Contains more Iron +211.4%
Contains more Magnesium +282.1%
Contains more Phosphorus +11.1%
Contains more Copper +63.2%
Contains more Manganese +709.2%
Contains more Potassium +990%
Contains less Sodium -98.6%
Equal in Phosphorus - 72
Equal in Zinc - 0.4
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +1566.7%
Contains more Iron +211.4%
Contains more Magnesium +282.1%
Contains more Phosphorus +11.1%
Contains more Copper +63.2%
Contains more Manganese +709.2%
Contains more Potassium +990%
Contains less Sodium -98.6%
Equal in Phosphorus - 72
Equal in Zinc - 0.4

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
:
3
Red potato
Red potato
Contains more Vitamin A +3500%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +360%
Contains more Vitamin B5 +104.4%
Contains more Folate +625.9%
Contains more Vitamin K +89.3%
Contains more Vitamin C +320%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +10500%
Equal in Vitamin B3 - 1.595
Wakame
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%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +3500%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +360%
Contains more Vitamin B5 +104.4%
Contains more Folate +625.9%
Contains more Vitamin K +89.3%
Contains more Vitamin C +320%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +10500%
Equal in Vitamin B3 - 1.595

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Red potato
Red potato
Contains more Protein +31.7%
Contains more Fats +326.7%
Contains more Other +458.1%
Contains more Carbs +114.3%
Equal in Water - 76.67
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Protein +31.7%
Contains more Fats +326.7%
Contains more Other +458.1%
Contains more Carbs +114.3%
Equal in Water - 76.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +2800%
Contains more Polyunsaturated fat +407%
Contains less Saturated Fat -80%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +2800%
Contains more Polyunsaturated fat +407%
Contains less Saturated Fat -80%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Red potato
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wakame Red potato Opinion
Net carbs 8.64g 17.79g Red potato
Protein 3.03g 2.3g Wakame
Fats 0.64g 0.15g Wakame
Carbs 9.14g 19.59g Red potato
Calories 45kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 0.65g 1.43g Wakame
Fiber 0.5g 1.8g Red potato
Calcium 150mg 9mg Wakame
Iron 2.18mg 0.7mg Wakame
Magnesium 107mg 28mg Wakame
Phosphorus 80mg 72mg Wakame
Potassium 50mg 545mg Red potato
Sodium 872mg 12mg Red potato
Zinc 0.38mg 0.4mg Red potato
Copper 0.284mg 0.174mg Wakame
Manganese 1.4mg 0.173mg Wakame
Selenium 0.7µg Wakame
Vitamin A 360IU 10IU Wakame
Vitamin A RAE 18µg 1µg Wakame
Vitamin E 1mg 0.08mg Wakame
Vitamin C 3mg 12.6mg Red potato
Vitamin B1 0.06mg 0.072mg Red potato
Vitamin B2 0.23mg 0.05mg Wakame
Vitamin B3 1.6mg 1.595mg Wakame
Vitamin B5 0.697mg 0.341mg Wakame
Vitamin B6 0.002mg 0.212mg Red potato
Folate 196µg 27µg Wakame
Vitamin K 5.3µg 2.8µg Wakame
Tryptophan 0.035mg 0.023mg Wakame
Threonine 0.165mg 0.075mg Wakame
Isoleucine 0.087mg 0.074mg Wakame
Leucine 0.257mg 0.109mg Wakame
Lysine 0.112mg 0.12mg Red potato
Methionine 0.063mg 0.035mg Wakame
Phenylalanine 0.112mg 0.091mg Wakame
Valine 0.209mg 0.115mg Wakame
Histidine 0.015mg 0.039mg Red potato
Saturated Fat 0.13g 0.026g Red potato
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.002g Wakame
Polyunsaturated fat 0.218g 0.043g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Red potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Wakame
17%
Red potato
Minerals Daily Need Coverage Score
65%
Wakame
22%
Red potato

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 89)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 860mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.104g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.