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% |
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% |
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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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
47%
Minerals Daily Need Coverage Score
65%
25%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 5.83g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 70)
Which food is cheaper?
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 836mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.078g)
Which food contains less Cholesterol?
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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.