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Wakame vs Sweet potato - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
6
:
Contains more Iron +257.4%
Contains more Calcium +400%
Contains more Magnesium +328%
Contains more Copper +88.1%
Contains more Zinc +26.7%
Contains more Phosphorus +70.2%
Contains more Potassium +574%
Contains less Sodium -93.7%
Contains more Iron +257.4%
Contains more Calcium +400%
Contains more Magnesium +328%
Contains more Copper +88.1%
Contains more Zinc +26.7%
Contains more Phosphorus +70.2%
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
5
:
Contains more Vitamin C +25%
Contains more Vitamin E +284.6%
Contains more Vitamin B2 +277%
Contains more Vitamin B3 +187.3%
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%
Contains more Vitamin C +25%
Contains more Vitamin E +284.6%
Contains more Vitamin B2 +277%
Contains more Vitamin B3 +187.3%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Wakame
80
Sweet potato
Mineral Summary Score
44
Wakame
15
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 the food
Protein
18%
Wakame
9%
Sweet potato
Carbohydrates
9%
Wakame
20%
Sweet potato
Fats
3%
Wakame
0%
Sweet potato

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Wakame
Wakame contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wakame Sweet potato Opinion
Calories 45 86 Sweet potato
Protein 3.03 1.57 Wakame
Fats 0.64 0.05 Wakame
Vitamin C 3 2.4 Wakame
Carbs 9.14 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.61 Wakame
Calcium 150 30 Wakame
Potassium 50 337 Sweet potato
Magnesium 107 25 Wakame
Sugars 0.65 4.18 Sweet potato
Fiber 0.5 3 Sweet potato
Copper 0.284 0.151 Wakame
Zinc 0.38 0.3 Wakame
Starch 12.65 Sweet potato
Phosphorus 80 47 Wakame
Sodium 872 55 Sweet potato
Vitamin A 360 14187 Sweet potato
Vitamin E 1 0.26 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.078 Sweet potato
Vitamin B2 0.23 0.061 Wakame
Vitamin B3 1.6 0.557 Wakame
Vitamin B5 0.697 0.8 Sweet potato
Vitamin B6 0.002 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 5.3 1.8 Wakame
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.13 0.018 Sweet potato
Monounsaturated Fat 0.058 0.001 Wakame
Polyunsaturated fat 0.218 0.014 Wakame
Tryptophan 0.035 0.031 Wakame
Threonine 0.165 0.083 Wakame
Isoleucine 0.087 0.055 Wakame
Leucine 0.257 0.092 Wakame
Lysine 0.112 0.066 Wakame
Methionine 0.063 0.029 Wakame
Phenylalanine 0.112 0.089 Wakame
Valine 0.209 0.086 Wakame
Histidine 0.015 0.031 Sweet potato
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.