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Gratin vs Wakame - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 4.603g)
Which food contains less Sugars?
Gratin
Gratin contains less Sugars (difference - 0.65g)
Which food contains less Sodium?
Gratin
Gratin contains less Sodium (difference - 439mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Gratin Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Gratin
14
Wakame
Mineral Summary Score
28
Gratin
44
Wakame

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
Gratin
4
:
4
Wakame
Contains more Potassium +692%
Contains more Zinc +81.6%
Contains more Phosphorus +41.3%
Contains less Sodium -50.3%
Contains more Iron +240.6%
Contains more Calcium +26.1%
Contains more Magnesium +435%
Contains more Copper +77.5%
Contains more Potassium +692%
Contains more Zinc +81.6%
Contains more Phosphorus +41.3%
Contains less Sodium -50.3%
Contains more Iron +240.6%
Contains more Calcium +26.1%
Contains more Magnesium +435%
Contains more Copper +77.5%

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
Gratin
4
:
6
Wakame
Contains more Vitamin C +230%
Contains more Vitamin B6 +8600%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +36.4%
Contains more Vitamin B2 +98.3%
Contains more Vitamin B3 +61.1%
Contains more Vitamin B5 +80.1%
Equal in Vitamin B1 - 0.06
Contains more Vitamin C +230%
Contains more Vitamin B6 +8600%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +36.4%
Contains more Vitamin B2 +98.3%
Contains more Vitamin B3 +61.1%
Contains more Vitamin B5 +80.1%
Equal in Vitamin B1 - 0.06

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 the food
Protein
30%
Gratin
18%
Wakame
Carbohydrates
11%
Gratin
9%
Wakame
Fats
35%
Gratin
3%
Wakame

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Gratin Wakame Opinion
Calories 132 45 Gratin
Protein 5.06 3.03 Gratin
Fats 7.59 0.64 Gratin
Vitamin C 9.9 3 Gratin
Carbs 11.27 9.14 Gratin
Cholesterol 23 0 Wakame
Vitamin D 0 0
Iron 0.64 2.18 Wakame
Calcium 119 150 Wakame
Potassium 396 50 Gratin
Magnesium 20 107 Wakame
Sugars 0.65 Wakame
Fiber 1.8 0.5 Gratin
Copper 0.16 0.284 Wakame
Zinc 0.69 0.38 Gratin
Starch
Phosphorus 113 80 Gratin
Sodium 433 872 Gratin
Vitamin A 264 360 Wakame
Vitamin E 1 Wakame
Vitamin D 0 0
Vitamin B1 0.064 0.06 Gratin
Vitamin B2 0.116 0.23 Wakame
Vitamin B3 0.993 1.6 Wakame
Vitamin B5 0.387 0.697 Wakame
Vitamin B6 0.174 0.002 Gratin
Vitamin B12 0 0
Vitamin K 5.3 Wakame
Folic acid (B9) 3 0 Gratin
Trans Fat 0 Gratin
Saturated Fat 4.733 0.13 Wakame
Monounsaturated Fat 2.149 0.058 Gratin
Polyunsaturated fat 0.276 0.218 Gratin
Tryptophan 0.07 0.035 Gratin
Threonine 0.192 0.165 Gratin
Isoleucine 0.284 0.087 Gratin
Leucine 0.443 0.257 Gratin
Lysine 0.381 0.112 Gratin
Methionine 0.117 0.063 Gratin
Phenylalanine 0.254 0.112 Gratin
Valine 0.325 0.209 Gratin
Histidine 0.151 0.015 Gratin
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.