Wakame vs. Jerusalem artichoke — In-Depth Nutrition Comparison
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A recap on differences between Wakame and Jerusalem artichoke
- Wakame is higher in Manganese, Folate, Magnesium, Copper, Calcium, and Vitamin B2, yet Jerusalem artichoke is higher in Iron, Vitamin B1, and Potassium.
- Wakame covers your daily Manganese needs 58% more than Jerusalem artichoke.
- Wakame contains 218 times more Sodium than Jerusalem artichoke. While Wakame contains 872mg of Sodium, Jerusalem artichoke contains only 4mg.
Food varieties used in this article are Seaweed, wakame, raw and Jerusalem-artichokes, raw.
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.
Contains
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Calcium
+971.4%
Contains
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Magnesium
+529.4%
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Zinc
+216.7%
Contains
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Copper
+102.9%
Contains
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Manganese
+2233.3%
Contains
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Iron
+56%
Contains
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Potassium
+758%
Contains
less
Sodium
-99.5%
Equal in Phosphorus - 78
Equal in Selenium - 0.7
Contains
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Calcium
+971.4%
Contains
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Magnesium
+529.4%
Contains
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Zinc
+216.7%
Contains
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Copper
+102.9%
Contains
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Manganese
+2233.3%
Contains
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Iron
+56%
Contains
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Potassium
+758%
Contains
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Sodium
-99.5%
Equal in Phosphorus - 78
Equal in Selenium - 0.7
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
+1700%
Contains
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Vitamin E
+426.3%
Contains
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Vitamin B2
+283.3%
Contains
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Vitamin B3
+23.1%
Contains
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Vitamin B5
+75.6%
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Folate
+1407.7%
Contains
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Vitamin K
+5200%
Contains
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Vitamin C
+33.3%
Contains
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Vitamin B1
+233.3%
Contains
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Vitamin B6
+3750%
Contains
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Vitamin A
+1700%
Contains
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Vitamin E
+426.3%
Contains
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Vitamin B2
+283.3%
Contains
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Vitamin B3
+23.1%
Contains
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Vitamin B5
+75.6%
Contains
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Folate
+1407.7%
Contains
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Vitamin K
+5200%
Contains
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Vitamin C
+33.3%
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Vitamin B1
+233.3%
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Vitamin B6
+3750%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+51.5%
Contains
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Fats
+6300%
Contains
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Other
+183.5%
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Carbs
+90.8%
Equal in Water - 78.01
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
Contains
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Protein
+51.5%
Contains
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Fats
+6300%
Contains
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Other
+183.5%
Contains
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Carbs
+90.8%
Equal in Water - 78.01
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1350%
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Polyunsaturated fat
+21700%
Contains
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Saturated Fat
-100%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.218 g
Saturated Fat:
0 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.001 g
Contains
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Monounsaturated Fat
+1350%
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Polyunsaturated fat
+21700%
Contains
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Saturated 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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.64g | 15.84g |
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| Protein | 3.03g | 2g |
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| Fats | 0.64g | 0.01g |
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| Carbs | 9.14g | 17.44g |
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| Calories | 45kcal | 73kcal |
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| Sugar | 0.65g | 9.6g |
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| Fiber | 0.5g | 1.6g |
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| Calcium | 150mg | 14mg |
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| Iron | 2.18mg | 3.4mg |
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| Magnesium | 107mg | 17mg |
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| Phosphorus | 80mg | 78mg |
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| Potassium | 50mg | 429mg |
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| Sodium | 872mg | 4mg |
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| Zinc | 0.38mg | 0.12mg |
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| Copper | 0.284mg | 0.14mg |
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| Manganese | 1.4mg | 0.06mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 360IU | 20IU |
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| Vitamin A RAE | 18µg | 1µg |
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| Vitamin E | 1mg | 0.19mg |
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| Vitamin C | 3mg | 4mg |
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| Vitamin B1 | 0.06mg | 0.2mg |
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| Vitamin B2 | 0.23mg | 0.06mg |
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| Vitamin B3 | 1.6mg | 1.3mg |
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| Vitamin B5 | 0.697mg | 0.397mg |
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| Vitamin B6 | 0.002mg | 0.077mg |
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| Folate | 196µg | 13µg |
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| Vitamin K | 5.3µg | 0.1µg |
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| Tryptophan | 0.035mg |
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| Threonine | 0.165mg |
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| Isoleucine | 0.087mg |
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| Leucine | 0.257mg |
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| Lysine | 0.112mg |
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| Methionine | 0.063mg |
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| Phenylalanine | 0.112mg |
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| Valine | 0.209mg |
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| Histidine | 0.015mg |
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| Saturated Fat | 0.13g | 0g |
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| Omega-3 - EPA | 0.186g | 0g |
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| Monounsaturated Fat | 0.058g | 0.004g |
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| Polyunsaturated fat | 0.218g | 0.001g |
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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
29%
13%
Minerals Daily Need Coverage Score
65%
28%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 8.95g)
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 richer in vitamins?
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Jerusalem artichoke contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke is lower in Saturated Fat (difference - 0.13g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)