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  6. Wakame vs. Yam

Wakame vs. Yam — In-Depth Nutrition Comparison

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Differences between wakame and yam

  • Wakame has more folate, manganese, magnesium, iron, vitamin B2, and copper, while yam has more potassium, vitamin B6, and fiber.
  • Wakame's daily need coverage for folate is 45% higher.
  • Yam contains 109 times less sodium than wakame. Wakame contains 872mg of sodium, while yam contains 8mg.

The food types used in this comparison are Seaweed, wakame, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Wakame vs Yam 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Yam
Yam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +494.4%
Contains more CalciumCalcium +971.4%
Contains more IronIron +319.2%
Contains more CopperCopper +86.8%
Contains more ZincZinc +90%
Contains more PhosphorusPhosphorus +63.3%
Contains more ManganeseManganese +277.4%
Contains more PotassiumPotassium +1240%
Contains less SodiumSodium -99.1%
~equal in Selenium ~0.7µg

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
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Yam
Yam
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B2Vitamin B2 +721.4%
Contains more Vitamin B3Vitamin B3 +189.9%
Contains more Vitamin B5Vitamin B5 +124.1%
Contains more Vitamin KVitamin K +130.4%
Contains more FolateFolate +1125%
Contains more Vitamin CVitamin C +303.3%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B6Vitamin B6 +11300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Yam DV% diff.
Manganese 1.4mg 0.371mg 45%
Folate 196µg 16µg 45%
Sodium 872mg 8mg 38%
Magnesium 107mg 18mg 21%
Iron 2.18mg 0.52mg 21%
Potassium 50mg 670mg 18%
Vitamin B6 0.002mg 0.228mg 17%
Vitamin B2 0.23mg 0.028mg 16%
Copper 0.284mg 0.152mg 15%
Calcium 150mg 14mg 14%
Fiber 0.5g 3.9g 14%
Vitamin C 3mg 12.1mg 10%
Vitamin B5 0.697mg 0.311mg 8%
Vitamin B3 1.6mg 0.552mg 7%
Carbs 9.14g 27.48g 6%
Calories 45kcal 116kcal 4%
Phosphorus 80mg 49mg 4%
Vitamin E 1mg 0.34mg 4%
Protein 3.03g 1.49g 3%
Vitamin B1 0.06mg 0.095mg 3%
Vitamin K 5.3µg 2.3µg 3%
Zinc 0.38mg 0.2mg 2%
Fats 0.64g 0.14g 1%
Vitamin A 18µg 6µg 1%
Polyunsaturated fat 0.218g 0.06g 1%
Protein per 100 calories 6.7g 1.3g N/A
Calories per 10 g protein 149kcal 779kcal N/A
Weight per 100 calories 222g 86g N/A
Net carbs 8.64g 23.58g N/A
Sugar 0.65g 0.49g N/A
Selenium 0.7µg 0.7µg 0%
Choline 13.9mg 16.2mg 0%
Saturated fat 0.13g 0.029g 0%
Monounsaturated fat 0.058g 0.005g 0%
Tryptophan 0.035mg 0.012mg 0%
Threonine 0.165mg 0.052mg 0%
Isoleucine 0.087mg 0.05mg 0%
Leucine 0.257mg 0.094mg 0%
Lysine 0.112mg 0.058mg 0%
Methionine 0.063mg 0.02mg 0%
Phenylalanine 0.112mg 0.069mg 0%
Valine 0.209mg 0.06mg 0%
Histidine 0.015mg 0.033mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +103.4%
Contains more FatsFats +357.1%
Contains more WaterWater +14.1%
Contains more OtherOther +847.4%
Contains more CarbsCarbs +200.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +1060%
Contains more Poly. FatPolyunsaturated fat +263.3%
Contains less Sat. FatSaturated fat -77.7%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.