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  6. Yam vs. Wakame

Yam vs. Wakame — In-Depth Nutrition Comparison

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Differences between yam and wakame

  • Yam has more potassium, vitamin B6, and fiber, while wakame has more folate, manganese, magnesium, iron, vitamin B2, and copper.
  • Wakame's daily need coverage for folate is 45% higher.
  • Wakame contains 114 times less vitamin B6 than yam. Yam contains 0.228mg of vitamin B6, while wakame contains 0.002mg.
  • The amount of sodium in yam is lower.

The food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Seaweed, wakame, raw.

Infographic

Yam 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.
Yam
Yam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
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 +1240%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +494.4%
Contains more CalciumCalcium +971.4%
Contains more IronIron +319.2%
Contains more CopperCopper +86.8%
Contains more ZincZinc +90%
Contains more PhosphorusPhosphorus +63.3%
Contains more ManganeseManganese +277.4%
~equal in Selenium ~0.7µg

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.
Yam
Yam
3
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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
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 +303.3%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B6Vitamin B6 +11300%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B2Vitamin B2 +721.4%
Contains more Vitamin B3Vitamin B3 +189.9%
Contains more Vitamin B5Vitamin B5 +124.1%
Contains more Vitamin KVitamin K +130.4%
Contains more FolateFolate +1125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Wakame DV% diff.
Manganese 0.371mg 1.4mg 45%
Folate 16µg 196µg 45%
Sodium 8mg 872mg 38%
Magnesium 18mg 107mg 21%
Iron 0.52mg 2.18mg 21%
Potassium 670mg 50mg 18%
Vitamin B6 0.228mg 0.002mg 17%
Vitamin B2 0.028mg 0.23mg 16%
Copper 0.152mg 0.284mg 15%
Calcium 14mg 150mg 14%
Fiber 3.9g 0.5g 14%
Vitamin C 12.1mg 3mg 10%
Vitamin B5 0.311mg 0.697mg 8%
Vitamin B3 0.552mg 1.6mg 7%
Carbs 27.48g 9.14g 6%
Calories 116kcal 45kcal 4%
Phosphorus 49mg 80mg 4%
Vitamin E 0.34mg 1mg 4%
Protein 1.49g 3.03g 3%
Vitamin B1 0.095mg 0.06mg 3%
Vitamin K 2.3µg 5.3µg 3%
Zinc 0.2mg 0.38mg 2%
Fats 0.14g 0.64g 1%
Vitamin A 6µg 18µg 1%
Polyunsaturated fat 0.06g 0.218g 1%
Protein per 100 calories 1.3g 6.7g N/A
Calories per 10 g protein 779kcal 149kcal N/A
Weight per 100 calories 86g 222g N/A
Net carbs 23.58g 8.64g N/A
Sugar 0.49g 0.65g N/A
Selenium 0.7µg 0.7µg 0%
Choline 16.2mg 13.9mg 0%
Saturated fat 0.029g 0.13g 0%
Monounsaturated fat 0.005g 0.058g 0%
Tryptophan 0.012mg 0.035mg 0%
Threonine 0.052mg 0.165mg 0%
Isoleucine 0.05mg 0.087mg 0%
Leucine 0.094mg 0.257mg 0%
Lysine 0.058mg 0.112mg 0%
Methionine 0.02mg 0.063mg 0%
Phenylalanine 0.069mg 0.112mg 0%
Valine 0.06mg 0.209mg 0%
Histidine 0.033mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 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 +200.7%
Contains more ProteinProtein +103.4%
Contains more FatsFats +357.1%
Contains more WaterWater +14.1%
Contains more OtherOther +847.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 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 -77.7%
Contains more Mono. FatMonounsaturated fat +1060%
Contains more Poly. FatPolyunsaturated fat +263.3%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.