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Yam vs Wakame - In-Depth Nutrition Comparison

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Significant differences between Yam and Wakame

  • Yam has more Potassium, Vitamin B6, Vitamin C, and Fiber, however Wakame is richer in Manganese, Folate, Iron, Magnesium, and Vitamin B2.
  • Wakame covers your daily Manganese needs 44% more than Yam.
  • Wakame has 147 times less Vitamin B6 than Yam. Yam has 0.293mg of Vitamin B6, while Wakame has 0.002mg.
  • Yam contains less Sodium.

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

Infographic

Yam vs Wakame 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
Yam
2
:
6
Wakame
Contains more Potassium +1532%
Contains less Sodium -99%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Potassium +1532%
Contains less Sodium -99%
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%

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
Yam
3
:
7
Wakame
Contains more Vitamin C +470%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B6 +14550%
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%
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%
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%
Contains more Vitamin C +470%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B6 +14550%
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%

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
19
Yam
29
Wakame
Mineral Summary Score
25
Yam
58
Wakame

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
9%
Yam
18%
Wakame
Carbohydrates
28%
Yam
9%
Wakame
Fats
1%
Yam
3%
Wakame

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.
Yam Wakame
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
Yam Wakame
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 Yam Wakame Opinion
Calories 118 45 Yam
Protein 1.53 3.03 Wakame
Fats 0.17 0.64 Wakame
Vitamin C 17.1 3 Yam
Net carbs 23.780000686645508 8.640000343322754 Yam
Carbs 27.88 9.14 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 2.18 Wakame
Calcium 17 150 Wakame
Potassium 816 50 Yam
Magnesium 21 107 Wakame
Sugar 0.5 0.65 Yam
Fiber 4.1 0.5 Yam
Copper 0.178 0.284 Wakame
Zinc 0.24 0.38 Wakame
Starch
Phosphorus 55 80 Wakame
Sodium 9 872 Yam
Vitamin A 138 360 Wakame
Vitamin E 0.35 1 Wakame
Vitamin D 0 0
Vitamin B1 0.112 0.06 Yam
Vitamin B2 0.032 0.23 Wakame
Vitamin B3 0.552 1.6 Wakame
Vitamin B5 0.314 0.697 Wakame
Vitamin B6 0.293 0.002 Yam
Vitamin B12 0 0
Vitamin K 2.3 5.3 Wakame
Folate 23 196 Wakame
Trans Fat 0 0
Saturated Fat 0.037 0.13 Yam
Monounsaturated Fat 0.006 0.058 Wakame
Polyunsaturated fat 0.076 0.218 Wakame
Tryptophan 0.012 0.035 Wakame
Threonine 0.054 0.165 Wakame
Isoleucine 0.052 0.087 Wakame
Leucine 0.096 0.257 Wakame
Lysine 0.059 0.112 Wakame
Methionine 0.021 0.063 Wakame
Phenylalanine 0.071 0.112 Wakame
Valine 0.062 0.209 Wakame
Histidine 0.034 0.015 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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.