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
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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
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Calcium
+971.4%
Contains
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Iron
+319.2%
Contains
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Magnesium
+494.4%
Contains
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Phosphorus
+63.3%
Contains
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Zinc
+90%
Contains
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Copper
+86.8%
Contains
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Manganese
+277.4%
Contains
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Potassium
+1240%
Contains
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Sodium
-99.1%
Equal in Selenium - 0.7
Contains
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Calcium
+971.4%
Contains
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Iron
+319.2%
Contains
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Magnesium
+494.4%
Contains
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Phosphorus
+63.3%
Contains
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Zinc
+90%
Contains
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Copper
+86.8%
Contains
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Manganese
+277.4%
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Potassium
+1240%
Contains
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Sodium
-99.1%
Equal in Selenium - 0.7
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.
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Contains
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Vitamin A
+195.1%
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Vitamin E
+194.1%
Contains
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Vitamin B2
+721.4%
Contains
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Vitamin B3
+189.9%
Contains
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Vitamin B5
+124.1%
Contains
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Folate
+1125%
Contains
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Vitamin K
+130.4%
Contains
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Vitamin C
+303.3%
Contains
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Vitamin B1
+58.3%
Contains
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Vitamin B6
+11300%
Contains
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Vitamin A
+195.1%
Contains
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Vitamin E
+194.1%
Contains
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Vitamin B2
+721.4%
Contains
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Vitamin B3
+189.9%
Contains
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Vitamin B5
+124.1%
Contains
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Folate
+1125%
Contains
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Vitamin K
+130.4%
Contains
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Vitamin C
+303.3%
Contains
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Vitamin B1
+58.3%
Contains
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Vitamin B6
+11300%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+103.4%
Contains
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Fats
+357.1%
Contains
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Water
+14.1%
Contains
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Other
+847.4%
Contains
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Carbs
+200.7%
Contains
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Protein
+103.4%
Contains
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Fats
+357.1%
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Water
+14.1%
Contains
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Other
+847.4%
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Carbs
+200.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1060%
Contains
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Polyunsaturated fat
+263.3%
Contains
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Saturated Fat
-77.7%
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Monounsaturated Fat
+1060%
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Polyunsaturated fat
+263.3%
Contains
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Saturated Fat
-77.7%
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 Sodium |
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| Lower in Saturated Fat |
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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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.64g | 23.58g |
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| Protein | 3.03g | 1.49g |
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| Fats | 0.64g | 0.14g |
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| Carbs | 9.14g | 27.48g |
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| Calories | 45kcal | 116kcal |
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| Sugar | 0.65g | 0.49g |
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| Fiber | 0.5g | 3.9g |
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| Calcium | 150mg | 14mg |
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| Iron | 2.18mg | 0.52mg |
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| Magnesium | 107mg | 18mg |
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| Phosphorus | 80mg | 49mg |
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| Potassium | 50mg | 670mg |
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| Sodium | 872mg | 8mg |
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| Zinc | 0.38mg | 0.2mg |
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| Copper | 0.284mg | 0.152mg |
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| Manganese | 1.4mg | 0.371mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 360IU | 122IU |
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| Vitamin A RAE | 18µg | 6µg |
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| Vitamin E | 1mg | 0.34mg |
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| Vitamin C | 3mg | 12.1mg |
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| Vitamin B1 | 0.06mg | 0.095mg |
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| Vitamin B2 | 0.23mg | 0.028mg |
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| Vitamin B3 | 1.6mg | 0.552mg |
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| Vitamin B5 | 0.697mg | 0.311mg |
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| Vitamin B6 | 0.002mg | 0.228mg |
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| Folate | 196µg | 16µg |
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| Vitamin K | 5.3µg | 2.3µg |
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| Tryptophan | 0.035mg | 0.012mg |
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| Threonine | 0.165mg | 0.052mg |
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| Isoleucine | 0.087mg | 0.05mg |
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| Leucine | 0.257mg | 0.094mg |
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| Lysine | 0.112mg | 0.058mg |
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| Methionine | 0.063mg | 0.02mg |
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| Phenylalanine | 0.112mg | 0.069mg |
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| Valine | 0.209mg | 0.06mg |
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| Histidine | 0.015mg | 0.033mg |
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| Saturated Fat | 0.13g | 0.029g |
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| Omega-3 - EPA | 0.186g | 0g |
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| Monounsaturated Fat | 0.058g | 0.005g |
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| Polyunsaturated fat | 0.218g | 0.06g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
29%
15%
Minerals Daily Need Coverage Score
65%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 864mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.101g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 51)
Which food is cheaper?
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)