Wakame vs. Gratin — In-Depth Nutrition Comparison
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Important differences between Wakame and Gratin
- Wakame has more Manganese, Folate, Magnesium, Iron, Copper, and Vitamin B2, however, Gratin has more Vitamin B6, and Potassium.
- Wakame's daily need coverage for Manganese is 54% more.
- Wakame has 18 times more Folate than Gratin. Wakame has 196µg of Folate, while Gratin has 11µg.
- Gratin is lower in Sodium.
The food varieties used in the comparison are Seaweed, wakame, raw and Potatoes, au gratin, home-prepared from recipe using butter.
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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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Calcium
+26.1%
Contains
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Iron
+240.6%
Contains
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Magnesium
+435%
Contains
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Copper
+77.5%
Contains
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Manganese
+769.6%
Contains
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Phosphorus
+41.3%
Contains
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Potassium
+692%
Contains
less
Sodium
-50.3%
Contains
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Zinc
+81.6%
Contains
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Selenium
+285.7%
Contains
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Calcium
+26.1%
Contains
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Iron
+240.6%
Contains
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Magnesium
+435%
Contains
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Copper
+77.5%
Contains
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Manganese
+769.6%
Contains
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Phosphorus
+41.3%
Contains
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Potassium
+692%
Contains
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Sodium
-50.3%
Contains
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Zinc
+81.6%
Contains
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Selenium
+285.7%
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
+36.4%
Contains
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Vitamin B2
+98.3%
Contains
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Vitamin B3
+61.1%
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Vitamin B5
+80.1%
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Folate
+1681.8%
Contains
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Vitamin C
+230%
Contains
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Vitamin B6
+8600%
Equal in Vitamin B1 - 0.064
Contains
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Vitamin A
+36.4%
Contains
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Vitamin B2
+98.3%
Contains
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Vitamin B3
+61.1%
Contains
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Vitamin B5
+80.1%
Contains
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Folate
+1681.8%
Contains
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Vitamin C
+230%
Contains
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Vitamin B6
+8600%
Equal in Vitamin B1 - 0.064
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+246.2%
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Protein
+67%
Contains
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Fats
+1085.9%
Contains
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Carbs
+23.3%
Equal in Water - 74
Contains
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Other
+246.2%
Contains
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Protein
+67%
Contains
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Fats
+1085.9%
Contains
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Carbs
+23.3%
Equal in Water - 74
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-97.3%
Contains
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Monounsaturated Fat
+3605.2%
Contains
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Polyunsaturated fat
+26.6%
Contains
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Saturated Fat
-97.3%
Contains
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Monounsaturated Fat
+3605.2%
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Polyunsaturated fat
+26.6%
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 Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.64g | 9.47g |
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| Protein | 3.03g | 5.06g |
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| Fats | 0.64g | 7.59g |
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| Carbs | 9.14g | 11.27g |
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| Calories | 45kcal | 132kcal |
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| Sugar | 0.65g |
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| Fiber | 0.5g | 1.8g |
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| Calcium | 150mg | 119mg |
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| Iron | 2.18mg | 0.64mg |
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| Magnesium | 107mg | 20mg |
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| Phosphorus | 80mg | 113mg |
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| Potassium | 50mg | 396mg |
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| Sodium | 872mg | 433mg |
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| Zinc | 0.38mg | 0.69mg |
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| Copper | 0.284mg | 0.16mg |
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| Manganese | 1.4mg | 0.161mg |
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| Selenium | 0.7µg | 2.7µg |
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| Vitamin A | 360IU | 264IU |
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| Vitamin A RAE | 18µg | 64µg |
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| Vitamin E | 1mg |
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| Vitamin C | 3mg | 9.9mg |
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| Vitamin B1 | 0.06mg | 0.064mg |
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| Vitamin B2 | 0.23mg | 0.116mg |
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| Vitamin B3 | 1.6mg | 0.993mg |
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| Vitamin B5 | 0.697mg | 0.387mg |
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| Vitamin B6 | 0.002mg | 0.174mg |
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| Folate | 196µg | 11µg |
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| Vitamin K | 5.3µg |
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| Tryptophan | 0.035mg | 0.07mg |
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| Threonine | 0.165mg | 0.192mg |
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| Isoleucine | 0.087mg | 0.284mg |
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| Leucine | 0.257mg | 0.443mg |
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| Lysine | 0.112mg | 0.381mg |
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| Methionine | 0.063mg | 0.117mg |
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| Phenylalanine | 0.112mg | 0.254mg |
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| Valine | 0.209mg | 0.325mg |
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| Histidine | 0.015mg | 0.151mg |
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| Cholesterol | 0mg | 23mg |
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| Saturated Fat | 0.13g | 4.733g |
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| Omega-3 - EPA | 0.186g |
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| Monounsaturated Fat | 0.058g | 2.149g |
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| Polyunsaturated fat | 0.218g | 0.276g |
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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 | Equal | |
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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
29%
15%
Minerals Daily Need Coverage Score
65%
32%
Comparison summary
Which food is lower in Cholesterol?
Wakame is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Wakame is lower in Saturated Fat (difference - 4.603g)
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Gratin is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Gratin contains less Sodium (difference - 439mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.