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  6. Wakame vs. Yam

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
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
:
2
Yam
Yam
Contains more Calcium +782.4%
Contains more Iron +303.7%
Contains more Magnesium +409.5%
Contains more Phosphorus +45.5%
Contains more Zinc +58.3%
Contains more Copper +59.6%
Contains more Manganese +252.6%
Contains more Potassium +1532%
Contains less Sodium -99%
Equal in Selenium - 0.7
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +782.4%
Contains more Iron +303.7%
Contains more Magnesium +409.5%
Contains more Phosphorus +45.5%
Contains more Zinc +58.3%
Contains more Copper +59.6%
Contains more Manganese +252.6%
Contains more Potassium +1532%
Contains less Sodium -99%
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.
Wakame
Wakame
7
:
3
Yam
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 Folate +752.2%
Contains more Vitamin K +130.4%
Contains more Vitamin C +470%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B6 +14550%
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 Folate +752.2%
Contains more Vitamin K +130.4%
Contains more Vitamin C +470%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B6 +14550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Yam
Yam
Contains more Protein +98%
Contains more Fats +276.5%
Contains more Water +14.9%
Contains more Other +778%
Contains more Carbs +205%
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
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +98%
Contains more Fats +276.5%
Contains more Water +14.9%
Contains more Other +778%
Contains more Carbs +205%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +866.7%
Contains more Polyunsaturated fat +186.8%
Contains less Saturated Fat -71.5%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +866.7%
Contains more Polyunsaturated fat +186.8%
Contains less Saturated Fat -71.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Wakame Yam Opinion
Net carbs 8.64g 23.78g Yam
Protein 3.03g 1.53g Wakame
Fats 0.64g 0.17g Wakame
Carbs 9.14g 27.88g Yam
Calories 45kcal 118kcal Yam
Sugar 0.65g 0.5g Yam
Fiber 0.5g 4.1g Yam
Calcium 150mg 17mg Wakame
Iron 2.18mg 0.54mg Wakame
Magnesium 107mg 21mg Wakame
Phosphorus 80mg 55mg Wakame
Potassium 50mg 816mg Yam
Sodium 872mg 9mg Yam
Zinc 0.38mg 0.24mg Wakame
Copper 0.284mg 0.178mg Wakame
Manganese 1.4mg 0.397mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 360IU 138IU Wakame
Vitamin A RAE 18µg 7µg Wakame
Vitamin E 1mg 0.35mg Wakame
Vitamin C 3mg 17.1mg Yam
Vitamin B1 0.06mg 0.112mg Yam
Vitamin B2 0.23mg 0.032mg Wakame
Vitamin B3 1.6mg 0.552mg Wakame
Vitamin B5 0.697mg 0.314mg Wakame
Vitamin B6 0.002mg 0.293mg Yam
Folate 196µg 23µg Wakame
Vitamin K 5.3µg 2.3µg Wakame
Tryptophan 0.035mg 0.012mg Wakame
Threonine 0.165mg 0.054mg Wakame
Isoleucine 0.087mg 0.052mg Wakame
Leucine 0.257mg 0.096mg Wakame
Lysine 0.112mg 0.059mg Wakame
Methionine 0.063mg 0.021mg Wakame
Phenylalanine 0.112mg 0.071mg Wakame
Valine 0.209mg 0.062mg Wakame
Histidine 0.015mg 0.034mg Yam
Saturated Fat 0.13g 0.037g Yam
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.006g Wakame
Polyunsaturated fat 0.218g 0.076g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Yam
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
19%
Yam
Minerals Daily Need Coverage Score
65%
Wakame
26%
Yam

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)

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/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.