Spinach vs. Wakame — In-Depth Nutrition Comparison
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What are the differences between Spinach and Wakame?
- Spinach is higher in Vitamin K, Vitamin A RAE, Vitamin B6, Iron, and Potassium, however, Wakame is richer in Manganese, Folate, Copper, and Vitamin B5.
- Spinach's daily need coverage for Vitamin K is 407% more.
- Wakame contains 121 times less Vitamin B6 than Spinach. Spinach contains 0.242mg of Vitamin B6, while Wakame contains 0.002mg.
- Spinach has less Sodium.
We used Spinach, cooked, boiled, drained, without salt and Seaweed, wakame, raw types in this article.
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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.
Contains
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Iron
+63.8%
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Potassium
+832%
Contains
less
Sodium
-92%
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Zinc
+100%
Contains
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Selenium
+114.3%
Contains
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Calcium
+10.3%
Contains
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Magnesium
+23%
Contains
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Phosphorus
+42.9%
Contains
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Copper
+63.2%
Contains
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Manganese
+49.7%
Contains
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Iron
+63.8%
Contains
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Potassium
+832%
Contains
less
Sodium
-92%
Contains
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Zinc
+100%
Contains
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Selenium
+114.3%
Contains
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Calcium
+10.3%
Contains
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Magnesium
+23%
Contains
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Phosphorus
+42.9%
Contains
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Copper
+63.2%
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Manganese
+49.7%
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.
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Contains
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Vitamin A
+2811.4%
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Vitamin E
+108%
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Vitamin C
+226.7%
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Vitamin B1
+58.3%
Contains
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Vitamin B6
+12000%
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Vitamin K
+9213.2%
Contains
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Vitamin B3
+226.5%
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Vitamin B5
+380.7%
Contains
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Folate
+34.2%
Equal in Vitamin B2 - 0.23
Contains
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Vitamin A
+2811.4%
Contains
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Vitamin E
+108%
Contains
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Vitamin C
+226.7%
Contains
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Vitamin B1
+58.3%
Contains
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Vitamin B6
+12000%
Contains
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Vitamin K
+9213.2%
Contains
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Vitamin B3
+226.5%
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Vitamin B5
+380.7%
Contains
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Folate
+34.2%
Equal in Vitamin B2 - 0.23
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+14%
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Fats
+146.2%
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Carbs
+143.7%
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Other
+297.8%
Equal in Protein - 3.03
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Water
+14%
Contains
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Fats
+146.2%
Contains
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Carbs
+143.7%
Contains
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Other
+297.8%
Equal in Protein - 3.03
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-66.9%
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Monounsaturated Fat
+866.7%
Contains
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Polyunsaturated fat
+100%
Contains
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Saturated Fat
-66.9%
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Monounsaturated Fat
+866.7%
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Polyunsaturated fat
+100%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.35g | 8.64g |
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| Protein | 2.97g | 3.03g |
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| Fats | 0.26g | 0.64g |
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| Carbs | 3.75g | 9.14g |
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| Calories | 23kcal | 45kcal |
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| Sugar | 0.43g | 0.65g |
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| Fiber | 2.4g | 0.5g |
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| Calcium | 136mg | 150mg |
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| Iron | 3.57mg | 2.18mg |
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| Magnesium | 87mg | 107mg |
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| Phosphorus | 56mg | 80mg |
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| Potassium | 466mg | 50mg |
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| Sodium | 70mg | 872mg |
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| Zinc | 0.76mg | 0.38mg |
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| Copper | 0.174mg | 0.284mg |
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| Manganese | 0.935mg | 1.4mg |
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| Selenium | 1.5µg | 0.7µg |
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| Vitamin A | 10481IU | 360IU |
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| Vitamin A RAE | 524µg | 18µg |
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| Vitamin E | 2.08mg | 1mg |
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| Vitamin C | 9.8mg | 3mg |
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| Vitamin B1 | 0.095mg | 0.06mg |
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| Vitamin B2 | 0.236mg | 0.23mg |
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| Vitamin B3 | 0.49mg | 1.6mg |
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| Vitamin B5 | 0.145mg | 0.697mg |
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| Vitamin B6 | 0.242mg | 0.002mg |
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| Folate | 146µg | 196µg |
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| Vitamin K | 493.6µg | 5.3µg |
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| Tryptophan | 0.04mg | 0.035mg |
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| Threonine | 0.127mg | 0.165mg |
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| Isoleucine | 0.152mg | 0.087mg |
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| Leucine | 0.231mg | 0.257mg |
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| Lysine | 0.182mg | 0.112mg |
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| Methionine | 0.055mg | 0.063mg |
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| Phenylalanine | 0.134mg | 0.112mg |
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| Valine | 0.168mg | 0.209mg |
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| Histidine | 0.066mg | 0.015mg |
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| Saturated Fat | 0.043g | 0.13g |
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| Omega-3 - EPA | 0g | 0.186g |
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| Monounsaturated Fat | 0.006g | 0.058g |
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| Polyunsaturated fat | 0.109g | 0.218g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
183%
29%
Minerals Daily Need Coverage Score
52%
65%
Comparison summary
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Spinach contains less Sodium (difference - 802mg)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.087g)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.