Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Wakame vs Sweet potato - In-Depth Nutrition Comparison

Compare

What are the main differences between Wakame and Sweet potato?

  • Wakame is richer in Manganese, Folate, Iron, Magnesium, Copper, Vitamin B2, and Calcium, while Sweet potato is higher in Vitamin A RAE, and Vitamin B6.
  • Sweet potato's daily need coverage for Vitamin A RAE is 77% higher.
  • Sweet potato has 18 times less Folate than Wakame. Wakame has 196µg of Folate, while Sweet potato has 11µg.
  • Sweet potato is lower in Sodium.

We used Seaweed, wakame, raw and Sweet potato, raw, unprepared types in this comparison.

Infographic

Wakame vs Sweet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +400%
Contains more Iron +257.4%
Contains more Magnesium +328%
Contains more Phosphorus +70.2%
Contains more Zinc +26.7%
Contains more Copper +88.1%
Contains more Potassium +574%
Contains less Sodium -93.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Calcium +400%
Contains more Iron +257.4%
Contains more Magnesium +328%
Contains more Phosphorus +70.2%
Contains more Zinc +26.7%
Contains more Copper +88.1%
Contains more Potassium +574%
Contains less Sodium -93.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
6
:
Contains more Vitamin E +284.6%
Contains more Vitamin C +25%
Contains more Vitamin B2 +277%
Contains more Vitamin B3 +187.3%
Contains more Folate +1681.8%
Contains more Vitamin K +194.4%
Contains more Vitamin A +3840.8%
Contains more Vitamin B1 +30%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +10350%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +284.6%
Contains more Vitamin C +25%
Contains more Vitamin B2 +277%
Contains more Vitamin B3 +187.3%
Contains more Folate +1681.8%
Contains more Vitamin K +194.4%
Contains more Vitamin A +3840.8%
Contains more Vitamin B1 +30%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +10350%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Sweet potato
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Sweet potato Opinion
Net carbs 8.64g 17.12g Sweet potato
Protein 3.03g 1.57g Wakame
Fats 0.64g 0.05g Wakame
Carbs 9.14g 20.12g Sweet potato
Calories 45kcal 86kcal Sweet potato
Starch g 12.65g Sweet potato
Fructose g 0.7g Sweet potato
Sugar 0.65g 4.18g Wakame
Fiber 0.5g 3g Sweet potato
Calcium 150mg 30mg Wakame
Iron 2.18mg 0.61mg Wakame
Magnesium 107mg 25mg Wakame
Phosphorus 80mg 47mg Wakame
Potassium 50mg 337mg Sweet potato
Sodium 872mg 55mg Sweet potato
Zinc 0.38mg 0.3mg Wakame
Copper 0.284mg 0.151mg Wakame
Vitamin A 360IU 14187IU Sweet potato
Vitamin E 1mg 0.26mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 2.4mg Wakame
Vitamin B1 0.06mg 0.078mg Sweet potato
Vitamin B2 0.23mg 0.061mg Wakame
Vitamin B3 1.6mg 0.557mg Wakame
Vitamin B5 0.697mg 0.8mg Sweet potato
Vitamin B6 0.002mg 0.209mg Sweet potato
Folate 196µg 11µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 1.8µg Wakame
Tryptophan 0.035mg 0.031mg Wakame
Threonine 0.165mg 0.083mg Wakame
Isoleucine 0.087mg 0.055mg Wakame
Leucine 0.257mg 0.092mg Wakame
Lysine 0.112mg 0.066mg Wakame
Methionine 0.063mg 0.029mg Wakame
Phenylalanine 0.112mg 0.089mg Wakame
Valine 0.209mg 0.086mg Wakame
Histidine 0.015mg 0.031mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.018g Sweet potato
Monounsaturated Fat 0.058g 0.001g Wakame
Polyunsaturated fat 0.218g 0.014g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
85
Sweet potato
Mineral Summary Score
58
Wakame
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
9%
Sweet potato
Carbohydrates
9%
Wakame
20%
Sweet potato
Fats
3%
Wakame
0%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.53g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 70)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 817mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.112g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.