Wakame vs. Sweet potato — In-Depth Nutrition Comparison
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What are the differences between wakame and sweet potatoes?
- Wakame is higher in folate, manganese, magnesium, iron, and copper; however, sweet potatoes are richer in vitamin A, vitamin B6, vitamin C, and potassium.
- Sweet potatoes' daily need coverage for vitamin A is 377% more.
- Sweet potatoes contain 33 times less folate than wakame. Wakame contains 196µg of folate, while sweet potatoes contain 6µg.
- Sweet potatoes have less sodium.
We used Seaweed, wakame, raw and Sweet potato, cooked, baked in skin, flesh, without salt types in this article.
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 | +296.3% |
| Contains more CalciumCalcium | +294.7% |
| Contains more IronIron | +215.9% |
| Contains more CopperCopper | +76.4% |
| Contains more ZincZinc | +18.8% |
| Contains more PhosphorusPhosphorus | +48.1% |
| Contains more ManganeseManganese | +181.7% |
| Contains more SeleniumSelenium | +250% |
| Contains more PotassiumPotassium | +850% |
| Contains less SodiumSodium | -95.9% |
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 | +40.8% |
| Contains more Vitamin B2Vitamin B2 | +117% |
| Contains more Vitamin KVitamin K | +130.4% |
| Contains more FolateFolate | +3166.7% |
| Contains more Vitamin CVitamin C | +553.3% |
| Contains more Vitamin AVitamin A | +5238.9% |
| Contains more Vitamin B1Vitamin B1 | +78.3% |
| Contains more Vitamin B5Vitamin B5 | +26.8% |
| Contains more Vitamin B6Vitamin B6 | +14200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 18µg | 961µg | 105% |
| Folate | 196µg | 6µg | 48% |
| Manganese | 1.4mg | 0.497mg | 39% |
| Sodium | 872mg | 36mg | 36% |
| Vitamin B6 | 0.002mg | 0.286mg | 22% |
| Magnesium | 107mg | 27mg | 19% |
| Iron | 2.18mg | 0.69mg | 19% |
| Vitamin C | 3mg | 19.6mg | 18% |
| Copper | 0.284mg | 0.161mg | 14% |
| Potassium | 50mg | 475mg | 13% |
| Calcium | 150mg | 38mg | 11% |
| Fiber | 0.5g | 3.3g | 11% |
| Vitamin B2 | 0.23mg | 0.106mg | 10% |
| Carbs | 9.14g | 20.71g | 4% |
| Vitamin B5 | 0.697mg | 0.884mg | 4% |
| Phosphorus | 80mg | 54mg | 4% |
| Vitamin B1 | 0.06mg | 0.107mg | 4% |
| Starch | 7.05g | 3% | |
| Vitamin K | 5.3µg | 2.3µg | 3% |
| Protein | 3.03g | 2.01g | 2% |
| Calories | 45kcal | 90kcal | 2% |
| Vitamin E | 1mg | 0.71mg | 2% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Fructose | 0.5g | 1% | |
| Vitamin B3 | 1.6mg | 1.487mg | 1% |
| Zinc | 0.38mg | 0.32mg | 1% |
| Fats | 0.64g | 0.15g | 1% |
| Polyunsaturated fat | 0.218g | 0.092g | 1% |
| Net carbs | 8.64g | 17.41g | N/A |
| Sugar | 0.65g | 6.48g | N/A |
| Choline | 13.9mg | 13.1mg | 0% |
| Saturated fat | 0.13g | 0.052g | 0% |
| Monounsaturated fat | 0.058g | 0.002g | 0% |
| Tryptophan | 0.035mg | 0.04mg | 0% |
| Threonine | 0.165mg | 0.107mg | 0% |
| Isoleucine | 0.087mg | 0.07mg | 0% |
| Leucine | 0.257mg | 0.118mg | 0% |
| Lysine | 0.112mg | 0.084mg | 0% |
| Methionine | 0.063mg | 0.037mg | 0% |
| Phenylalanine | 0.112mg | 0.114mg | 0% |
| Valine | 0.209mg | 0.11mg | 0% |
| Histidine | 0.015mg | 0.039mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
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:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more ProteinProtein | +50.7% |
| Contains more FatsFats | +326.7% |
| Contains more OtherOther | +433.3% |
| Contains more CarbsCarbs | +126.6% |
~equal in
Water
~75.78g
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
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains more Mono. FatMonounsaturated fat | +2800% |
| Contains more Poly. FatPolyunsaturated fat | +137% |
| Contains less Sat. FatSaturated fat | -60% |
