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Wakame vs Yam - In-Depth Nutrition Comparison

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Significant differences between Wakame and Yam

  • Wakame has more Manganese, Folate, Iron, Magnesium, and Vitamin B2, however Yam is richer in Potassium, Vitamin B6, Vitamin C, and Fiber.
  • Wakame covers your daily Manganese needs 44% more than Yam.
  • Yam has 97 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Yam has 9mg.

Specific food types used in this comparison are Seaweed, wakame, raw and Yam, raw.

Infographic

Wakame vs Yam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
6
:
2
Yam
Contains more Iron +303.7%
Contains more Calcium +782.4%
Contains more Magnesium +409.5%
Contains more Copper +59.6%
Contains more Zinc +58.3%
Contains more Phosphorus +45.5%
Contains more Potassium +1532%
Contains less Sodium -99%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +303.7%
Contains more Calcium +782.4%
Contains more Magnesium +409.5%
Contains more Copper +59.6%
Contains more Zinc +58.3%
Contains more Phosphorus +45.5%
Contains more Potassium +1532%
Contains less Sodium -99%

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
7
:
3
Yam
Contains more Vitamin A +160.9%
Contains more Vitamin E +185.7%
Contains more Vitamin B2 +618.8%
Contains more Vitamin B3 +189.9%
Contains more Vitamin B5 +122%
Contains more Vitamin K +130.4%
Contains more Folate +752.2%
Contains more Vitamin C +470%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B6 +14550%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin A +160.9%
Contains more Vitamin E +185.7%
Contains more Vitamin B2 +618.8%
Contains more Vitamin B3 +189.9%
Contains more Vitamin B5 +122%
Contains more Vitamin K +130.4%
Contains more Folate +752.2%
Contains more Vitamin C +470%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B6 +14550%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
19
Yam
Mineral Summary Score
58
Wakame
25
Yam

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 food.
Protein
18%
Wakame
9%
Yam
Carbohydrates
9%
Wakame
28%
Yam
Fats
3%
Wakame
1%
Yam

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Yam
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 is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 863mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 51)
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 is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Wakame Yam Opinion
Calories 45 118 Yam
Protein 3.03 1.53 Wakame
Fats 0.64 0.17 Wakame
Vitamin C 3 17.1 Yam
Net carbs 8.640000343322754 23.780000686645508 Yam
Carbs 9.14 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.54 Wakame
Calcium 150 17 Wakame
Potassium 50 816 Yam
Magnesium 107 21 Wakame
Sugar 0.65 0.5 Yam
Fiber 0.5 4.1 Yam
Copper 0.284 0.178 Wakame
Zinc 0.38 0.24 Wakame
Starch
Phosphorus 80 55 Wakame
Sodium 872 9 Yam
Vitamin A 360 138 Wakame
Vitamin E 1 0.35 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.112 Yam
Vitamin B2 0.23 0.032 Wakame
Vitamin B3 1.6 0.552 Wakame
Vitamin B5 0.697 0.314 Wakame
Vitamin B6 0.002 0.293 Yam
Vitamin B12 0 0
Vitamin K 5.3 2.3 Wakame
Folate 196 23 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.037 Yam
Monounsaturated Fat 0.058 0.006 Wakame
Polyunsaturated fat 0.218 0.076 Wakame
Tryptophan 0.035 0.012 Wakame
Threonine 0.165 0.054 Wakame
Isoleucine 0.087 0.052 Wakame
Leucine 0.257 0.096 Wakame
Lysine 0.112 0.059 Wakame
Methionine 0.063 0.021 Wakame
Phenylalanine 0.112 0.071 Wakame
Valine 0.209 0.062 Wakame
Histidine 0.015 0.034 Yam
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/170071/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.