Wakame vs. Russet potato — In-Depth Nutrition Comparison
Compare
A recap on differences between Wakame and Russet potato
- Wakame is higher in Manganese, Folate, Copper, Magnesium, Vitamin B2, Iron, and Calcium, yet Russet potato is higher in Vitamin B6, and Potassium.
- Wakame covers your daily Manganese needs 51% more than Russet potato.
- Wakame contains 62 times more Sodium than Russet potato. While Wakame contains 872mg of Sodium, Russet potato contains only 14mg.
Food varieties used in this article are Seaweed, wakame, raw and Potatoes, Russet, flesh and skin, baked.
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.
Contains
more
Calcium
+733.3%
Contains
more
Iron
+103.7%
Contains
more
Magnesium
+256.7%
Contains
more
Phosphorus
+12.7%
Contains
more
Copper
+165.4%
Contains
more
Manganese
+514%
Contains
more
Selenium
+40%
Contains
more
Potassium
+1000%
Contains
less
Sodium
-98.4%
Equal in Zinc - 0.35
Contains
more
Calcium
+733.3%
Contains
more
Iron
+103.7%
Contains
more
Magnesium
+256.7%
Contains
more
Phosphorus
+12.7%
Contains
more
Copper
+165.4%
Contains
more
Manganese
+514%
Contains
more
Selenium
+40%
Contains
more
Potassium
+1000%
Contains
less
Sodium
-98.4%
Equal in Zinc - 0.35
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 A
+3500%
Contains
more
Vitamin E
+1328.6%
Contains
more
Vitamin B2
+379.2%
Contains
more
Vitamin B3
+18.7%
Contains
more
Vitamin B5
+83.4%
Contains
more
Folate
+653.8%
Contains
more
Vitamin K
+165%
Contains
more
Vitamin C
+176.7%
Contains
more
Vitamin B1
+11.7%
Contains
more
Vitamin B6
+17600%
Contains
more
Vitamin A
+3500%
Contains
more
Vitamin E
+1328.6%
Contains
more
Vitamin B2
+379.2%
Contains
more
Vitamin B3
+18.7%
Contains
more
Vitamin B5
+83.4%
Contains
more
Folate
+653.8%
Contains
more
Vitamin K
+165%
Contains
more
Vitamin C
+176.7%
Contains
more
Vitamin B1
+11.7%
Contains
more
Vitamin B6
+17600%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+15.2%
Contains
more
Fats
+392.3%
Contains
more
Other
+433.3%
Contains
more
Carbs
+134.6%
Equal in Water - 74.45
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Contains
more
Protein
+15.2%
Contains
more
Fats
+392.3%
Contains
more
Other
+433.3%
Contains
more
Carbs
+134.6%
Equal in Water - 74.45
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+1833.3%
Contains
more
Polyunsaturated fat
+303.7%
Contains
less
Saturated Fat
-75.4%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.218 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Contains
more
Monounsaturated Fat
+1833.3%
Contains
more
Polyunsaturated fat
+303.7%
Contains
less
Saturated Fat
-75.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 8.64g | 19.14g |
|
| Protein | 3.03g | 2.63g |
|
| Fats | 0.64g | 0.13g |
|
| Carbs | 9.14g | 21.44g |
|
| Calories | 45kcal | 97kcal |
|
| Starch | 17.45g |
|
|
| Fructose | 0.32g |
|
|
| Sugar | 0.65g | 1.08g |
|
| Fiber | 0.5g | 2.3g |
|
| Calcium | 150mg | 18mg |
|
| Iron | 2.18mg | 1.07mg |
|
| Magnesium | 107mg | 30mg |
|
| Phosphorus | 80mg | 71mg |
|
| Potassium | 50mg | 550mg |
|
| Sodium | 872mg | 14mg |
|
| Zinc | 0.38mg | 0.35mg |
|
| Copper | 0.284mg | 0.107mg |
|
| Manganese | 1.4mg | 0.228mg |
|
| Selenium | 0.7µg | 0.5µg |
|
| Vitamin A | 360IU | 10IU |
|
| Vitamin A RAE | 18µg | 1µg |
|
| Vitamin E | 1mg | 0.07mg |
|
| Vitamin C | 3mg | 8.3mg |
|
| Vitamin B1 | 0.06mg | 0.067mg |
|
| Vitamin B2 | 0.23mg | 0.048mg |
|
| Vitamin B3 | 1.6mg | 1.348mg |
|
| Vitamin B5 | 0.697mg | 0.38mg |
|
| Vitamin B6 | 0.002mg | 0.354mg |
|
| Folate | 196µg | 26µg |
|
| Vitamin K | 5.3µg | 2µg |
|
| Tryptophan | 0.035mg | 0.027mg |
|
| Threonine | 0.165mg | 0.086mg |
|
| Isoleucine | 0.087mg | 0.085mg |
|
| Leucine | 0.257mg | 0.125mg |
|
| Lysine | 0.112mg | 0.137mg |
|
| Methionine | 0.063mg | 0.041mg |
|
| Phenylalanine | 0.112mg | 0.104mg |
|
| Valine | 0.209mg | 0.131mg |
|
| Histidine | 0.015mg | 0.044mg |
|
| Saturated Fat | 0.13g | 0.032g |
|
| Omega-3 - EPA | 0.186g | 0g |
|
| Monounsaturated Fat | 0.058g | 0.003g |
|
| Polyunsaturated fat | 0.218g | 0.054g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
18%
Minerals Daily Need Coverage Score
65%
23%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 0.43g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 858mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.098g)
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 ($)