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  6. Wakame vs. Sweet potato

Wakame vs. Sweet potato — In-Depth Nutrition Comparison

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
8
:
2
Sweet potato
Sweet potato
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 Manganese +442.6%
Contains more Selenium +16.7%
Contains more Potassium +574%
Contains less Sodium -93.7%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
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 Manganese +442.6%
Contains more Selenium +16.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
6
:
4
Sweet potato
Sweet potato
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%
Wakame
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%
Sweet potato
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Sweet potato
Sweet potato
Contains more Protein +93%
Contains more Fats +1180%
Contains more Other +634.7%
Contains more Carbs +120.1%
Equal in Water - 77.28
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +93%
Contains more Fats +1180%
Contains more Other +634.7%
Contains more Carbs +120.1%
Equal in Water - 77.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +5700%
Contains more Polyunsaturated fat +1457.1%
Contains less Saturated Fat -86.2%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +5700%
Contains more Polyunsaturated fat +1457.1%
Contains less Saturated Fat -86.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 12.65g Sweet potato
Fructose 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
Manganese 1.4mg 0.258mg Wakame
Selenium 0.7µg 0.6µg Wakame
Vitamin A 360IU 14187IU Sweet potato
Vitamin A RAE 18µg 709µg Sweet potato
Vitamin E 1mg 0.26mg Wakame
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 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
Saturated Fat 0.13g 0.018g Sweet potato
Omega-3 - EPA 0.186g 0g Wakame
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

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%
Wakame
85%
Sweet potato
Minerals Daily Need Coverage Score
65%
Wakame
20%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.