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Pea vs. Wakame — In-Depth Nutrition Comparison

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The main differences between Pea and Wakame

  • Pea is richer in Vitamin B5, Fiber, Vitamin K, Vitamin B1, Vitamin B6, and Vitamin C, yet Wakame is richer in Manganese, Folate, and Magnesium.
  • Daily need coverage for Vitamin B5 from Pea is 3046% higher.
  • Pea contains 108 times more Vitamin B6 than Wakame. Pea contains 0.216mg of Vitamin B6, while Wakame contains 0.002mg.
  • Pea contains less Sodium.

Food types used in this article are Peas, green, cooked, boiled, drained, without salt and Seaweed, wakame, raw.

Infographic

Pea 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pea
5
:
5
Wakame
Contains more Phosphorus +46.3%
Contains more Potassium +442%
Contains less Sodium -99.7%
Contains more Zinc +213.2%
Contains more Selenium +171.4%
Contains more Calcium +455.6%
Contains more Iron +41.6%
Contains more Magnesium +174.4%
Contains more Copper +64.2%
Contains more Manganese +166.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +46.3%
Contains more Potassium +442%
Contains less Sodium -99.7%
Contains more Zinc +213.2%
Contains more Selenium +171.4%
Contains more Calcium +455.6%
Contains more Iron +41.6%
Contains more Magnesium +174.4%
Contains more Copper +64.2%
Contains more Manganese +166.7%

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.
Pea
7
:
3
Wakame
Contains more Vitamin A +122.5%
Contains more Vitamin C +373.3%
Contains more Vitamin B1 +331.7%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +21851.2%
Contains more Vitamin B6 +10700%
Contains more Vitamin K +388.7%
Contains more Vitamin E +614.3%
Contains more Vitamin B2 +54.4%
Contains more Folate +211.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
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%
Contains more Vitamin A +122.5%
Contains more Vitamin C +373.3%
Contains more Vitamin B1 +331.7%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +21851.2%
Contains more Vitamin B6 +10700%
Contains more Vitamin K +388.7%
Contains more Vitamin E +614.3%
Contains more Vitamin B2 +54.4%
Contains more Folate +211.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea
2
:
3
Wakame
Contains more Protein +76.9%
Contains more Carbs +71%
Contains more Fats +190.9%
Contains more Other +682.6%
Equal in Water - 79.99
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
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 Protein +76.9%
Contains more Carbs +71%
Contains more Fats +190.9%
Contains more Other +682.6%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea
1
:
2
Wakame
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +205.3%
Contains more Polyunsaturated fat +113.7%
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +205.3%
Contains more Polyunsaturated fat +113.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pea Wakame
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pea Wakame Opinion
Net carbs 10.13g 8.64g Pea
Protein 5.36g 3.03g Pea
Fats 0.22g 0.64g Wakame
Carbs 15.63g 9.14g Pea
Calories 84kcal 45kcal Pea
Fructose 0.41g Pea
Sugar 5.93g 0.65g Wakame
Fiber 5.5g 0.5g Pea
Calcium 27mg 150mg Wakame
Iron 1.54mg 2.18mg Wakame
Magnesium 39mg 107mg Wakame
Phosphorus 117mg 80mg Pea
Potassium 271mg 50mg Pea
Sodium 3mg 872mg Pea
Zinc 1.19mg 0.38mg Pea
Copper 0.173mg 0.284mg Wakame
Manganese 0.525mg 1.4mg Wakame
Selenium 1.9µg 0.7µg Pea
Vitamin A 801IU 360IU Pea
Vitamin A RAE 40µg 18µg Pea
Vitamin E 0.14mg 1mg Wakame
Vitamin C 14.2mg 3mg Pea
Vitamin B1 0.259mg 0.06mg Pea
Vitamin B2 0.149mg 0.23mg Wakame
Vitamin B3 2.021mg 1.6mg Pea
Vitamin B5 153mg 0.697mg Pea
Vitamin B6 0.216mg 0.002mg Pea
Folate 63µg 196µg Wakame
Vitamin K 25.9µg 5.3µg Pea
Tryptophan 0.037mg 0.035mg Pea
Threonine 0.201mg 0.165mg Pea
Isoleucine 0.193mg 0.087mg Pea
Leucine 0.32mg 0.257mg Pea
Lysine 0.314mg 0.112mg Pea
Methionine 0.081mg 0.063mg Pea
Phenylalanine 0.198mg 0.112mg Pea
Valine 0.232mg 0.209mg Pea
Histidine 0.105mg 0.015mg Pea
Saturated Fat 0.039g 0.13g Pea
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.019g 0.058g Wakame
Polyunsaturated fat 0.102g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
798%
Pea
29%
Wakame
Minerals Daily Need Coverage Score
34%
Pea
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 5.28g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 54)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.3)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 869mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.091g)
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.