Wakame vs. Rapini — In-Depth Nutrition Comparison
Compare
A recap on differences between Wakame and Rapini
- Wakame is higher in Manganese, Folate, Copper, and Magnesium, yet Rapini is higher in Vitamin K, Vitamin C, Vitamin B6, Vitamin A RAE, and Fiber.
- Rapini covers your daily Vitamin K needs 182% more than Wakame.
- Wakame contains 26 times more Sodium than Rapini. While Wakame contains 872mg of Sodium, Rapini contains only 33mg.
Food varieties used in this article are Seaweed, wakame, raw and Broccoli raab, raw.
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.
Contains
more
Calcium
+38.9%
Contains
more
Magnesium
+386.4%
Contains
more
Copper
+576.2%
Contains
more
Manganese
+254.4%
Contains
more
Potassium
+292%
Contains
less
Sodium
-96.2%
Contains
more
Zinc
+102.6%
Contains
more
Selenium
+42.9%
Equal in Iron - 2.14
Equal in Phosphorus - 73
Contains
more
Calcium
+38.9%
Contains
more
Magnesium
+386.4%
Contains
more
Copper
+576.2%
Contains
more
Manganese
+254.4%
Contains
more
Potassium
+292%
Contains
less
Sodium
-96.2%
Contains
more
Zinc
+102.6%
Contains
more
Selenium
+42.9%
Equal in Iron - 2.14
Equal in Phosphorus - 73
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.
:
Contains
more
Vitamin B2
+78.3%
Contains
more
Vitamin B3
+31%
Contains
more
Vitamin B5
+116.5%
Contains
more
Folate
+136.1%
Contains
more
Vitamin A
+628.3%
Contains
more
Vitamin E
+62%
Contains
more
Vitamin C
+573.3%
Contains
more
Vitamin B1
+170%
Contains
more
Vitamin B6
+8450%
Contains
more
Vitamin K
+4126.4%
Contains
more
Vitamin B2
+78.3%
Contains
more
Vitamin B3
+31%
Contains
more
Vitamin B5
+116.5%
Contains
more
Folate
+136.1%
Contains
more
Vitamin A
+628.3%
Contains
more
Vitamin E
+62%
Contains
more
Vitamin C
+573.3%
Contains
more
Vitamin B1
+170%
Contains
more
Vitamin B6
+8450%
Contains
more
Vitamin K
+4126.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+30.6%
Contains
more
Carbs
+220.7%
Contains
more
Other
+666%
Contains
more
Water
+15.7%
Equal in Protein - 3.17
Contains
more
Fats
+30.6%
Contains
more
Carbs
+220.7%
Contains
more
Other
+666%
Contains
more
Water
+15.7%
Equal in Protein - 3.17
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+123.1%
Contains
more
Polyunsaturated fat
+67.7%
Contains
less
Saturated Fat
-61.5%
Contains
more
Monounsaturated Fat
+123.1%
Contains
more
Polyunsaturated fat
+67.7%
Contains
less
Saturated Fat
-61.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 8.64g | 0.15g |
|
| Protein | 3.03g | 3.17g |
|
| Fats | 0.64g | 0.49g |
|
| Carbs | 9.14g | 2.85g |
|
| Calories | 45kcal | 22kcal |
|
| Fructose | 0.17g |
|
|
| Sugar | 0.65g | 0.38g |
|
| Fiber | 0.5g | 2.7g |
|
| Calcium | 150mg | 108mg |
|
| Iron | 2.18mg | 2.14mg |
|
| Magnesium | 107mg | 22mg |
|
| Phosphorus | 80mg | 73mg |
|
| Potassium | 50mg | 196mg |
|
| Sodium | 872mg | 33mg |
|
| Zinc | 0.38mg | 0.77mg |
|
| Copper | 0.284mg | 0.042mg |
|
| Manganese | 1.4mg | 0.395mg |
|
| Selenium | 0.7µg | 1µg |
|
| Vitamin A | 360IU | 2622IU |
|
| Vitamin A RAE | 18µg | 131µg |
|
| Vitamin E | 1mg | 1.62mg |
|
| Vitamin C | 3mg | 20.2mg |
|
| Vitamin B1 | 0.06mg | 0.162mg |
|
| Vitamin B2 | 0.23mg | 0.129mg |
|
| Vitamin B3 | 1.6mg | 1.221mg |
|
| Vitamin B5 | 0.697mg | 0.322mg |
|
| Vitamin B6 | 0.002mg | 0.171mg |
|
| Folate | 196µg | 83µg |
|
| Vitamin K | 5.3µg | 224µg |
|
| Tryptophan | 0.035mg | 0.043mg |
|
| Threonine | 0.165mg | 0.106mg |
|
| Isoleucine | 0.087mg | 0.104mg |
|
| Leucine | 0.257mg | 0.17mg |
|
| Lysine | 0.112mg | 0.198mg |
|
| Methionine | 0.063mg | 0.048mg |
|
| Phenylalanine | 0.112mg | 0.128mg |
|
| Valine | 0.209mg | 0.153mg |
|
| Histidine | 0.015mg | 0.066mg |
|
| Saturated Fat | 0.13g | 0.05g |
|
| Omega-3 - EPA | 0.186g | 0g |
|
| Monounsaturated Fat | 0.058g | 0.026g |
|
| Polyunsaturated fat | 0.218g | 0.13g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
29%
86%
Minerals Daily Need Coverage Score
65%
27%
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 - $0.4)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Rapini contains less Sodium (difference - 839mg)
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 0.08g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.