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  6. Potato vs. Wakame

Potato vs. Wakame — In-Depth Nutrition Comparison

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Summary of differences between potatoes and wakame

  • Potatoes have more vitamin B6 and potassium; however, wakame is higher in manganese, folate, magnesium, copper, vitamin B2, iron, and calcium.
  • Wakame covers your daily need for manganese, 51% more than potatoes.
  • Potatoes have 156 times more vitamin B6 than wakame. While potatoes have 0.311mg of vitamin B6, wakame has only 0.002mg.
  • Potatoes have less sodium.

These are the specific foods used in this comparison Potatoes, baked, flesh, and skin, without salt and Seaweed, wakame, raw.

Infographic

Potato vs Wakame 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.
Potato
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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%
Contains more PotassiumPotassium +970%
Contains less SodiumSodium -98.9%
Contains more MagnesiumMagnesium +282.1%
Contains more CalciumCalcium +900%
Contains more IronIron +101.9%
Contains more CopperCopper +140.7%
Contains more PhosphorusPhosphorus +14.3%
Contains more ManganeseManganese +539.3%
Contains more SeleniumSelenium +75%
~equal in Zinc ~0.38mg

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.
Potato
Potato
2
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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
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%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin B6Vitamin B6 +15450%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B2Vitamin B2 +379.2%
Contains more Vitamin B3Vitamin B3 +13.5%
Contains more Vitamin B5Vitamin B5 +85.4%
Contains more Vitamin KVitamin K +165%
Contains more FolateFolate +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Wakame DV% diff.
Manganese 0.219mg 1.4mg 51%
Folate 28µg 196µg 42%
Sodium 10mg 872mg 37%
Vitamin B6 0.311mg 0.002mg 24%
Magnesium 28mg 107mg 19%
Copper 0.118mg 0.284mg 18%
Calcium 15mg 150mg 14%
Potassium 535mg 50mg 14%
Iron 1.08mg 2.18mg 14%
Vitamin B2 0.048mg 0.23mg 14%
Vitamin C 9.6mg 3mg 7%
Fiber 2.2g 0.5g 7%
Starch 17.27g 7%
Vitamin E 0.04mg 1mg 6%
Vitamin B5 0.376mg 0.697mg 6%
Carbs 21.15g 9.14g 4%
Vitamin K 2µg 5.3µg 3%
Calories 93kcal 45kcal 2%
Vitamin A 1µg 18µg 2%
Protein 2.5g 3.03g 1%
Fats 0.13g 0.64g 1%
Phosphorus 70mg 80mg 1%
Selenium 0.4µg 0.7µg 1%
Vitamin B3 1.41mg 1.6mg 1%
Polyunsaturated fat 0.057g 0.218g 1%
Protein per 100 calories 2.7g 6.7g N/A
Calories per 10 g protein 372kcal 149kcal N/A
Weight per 100 calories 108g 222g N/A
Net carbs 18.95g 8.64g N/A
Sugar 1.18g 0.65g N/A
Zinc 0.36mg 0.38mg 0%
Vitamin B1 0.064mg 0.06mg 0%
Choline 14.8mg 13.9mg 0%
Saturated fat 0.034g 0.13g 0%
Monounsaturated fat 0.003g 0.058g 0%
Tryptophan 0.025mg 0.035mg 0%
Threonine 0.081mg 0.165mg 0%
Isoleucine 0.08mg 0.087mg 0%
Leucine 0.119mg 0.257mg 0%
Lysine 0.13mg 0.112mg 0%
Methionine 0.038mg 0.063mg 0%
Phenylalanine 0.099mg 0.112mg 0%
Valine 0.125mg 0.209mg 0%
Histidine 0.042mg 0.015mg 0%
Fructose 0.34g 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
1
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
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
Contains more CarbsCarbs +131.4%
Contains more ProteinProtein +21.2%
Contains more FatsFats +392.3%
Contains more OtherOther +441.4%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
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
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +1833.3%
Contains more Poly. FatPolyunsaturated fat +282.5%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.