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Wakame vs. Kohlrabi — In-Depth Nutrition Comparison

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Significant differences between Wakame and Kohlrabi

  • Wakame has more Manganese, Folate, Iron, Magnesium, Copper, Vitamin B2, and Calcium, however, Kohlrabi is richer in Vitamin C, and Fiber.
  • Kohlrabi covers your daily Vitamin C needs 66% more than Wakame.
  • Kohlrabi has 44 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Kohlrabi has 20mg.

Specific food types used in this comparison are Seaweed, wakame, raw and Kohlrabi, raw.

Infographic

Wakame vs Kohlrabi 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 +525%
Contains more Iron +445%
Contains more Magnesium +463.2%
Contains more Phosphorus +73.9%
Contains more Zinc +1166.7%
Contains more Copper +120.2%
Contains more Manganese +907.2%
Contains more Potassium +600%
Contains less Sodium -97.7%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +525%
Contains more Iron +445%
Contains more Magnesium +463.2%
Contains more Phosphorus +73.9%
Contains more Zinc +1166.7%
Contains more Copper +120.2%
Contains more Manganese +907.2%
Contains more Potassium +600%
Contains less Sodium -97.7%
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.
Wakame
8
:
Contains more Vitamin A +900%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +1050%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +322.4%
Contains more Folate +1125%
Contains more Vitamin K +5200%
Contains more Vitamin C +1966.7%
Contains more Vitamin B6 +7400%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +900%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +1050%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +322.4%
Contains more Folate +1125%
Contains more Vitamin K +5200%
Contains more Vitamin C +1966.7%
Contains more Vitamin B6 +7400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +78.2%
Contains more Fats +540%
Contains more Carbs +47.4%
Contains more Other +620%
Contains more Water +13.8%
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +78.2%
Contains more Fats +540%
Contains more Carbs +47.4%
Contains more Other +620%
Contains more Water +13.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +728.6%
Contains more Polyunsaturated fat +354.2%
Contains less Saturated Fat -90%
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +728.6%
Contains more Polyunsaturated fat +354.2%
Contains less Saturated Fat -90%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Kohlrabi Opinion
Net carbs 8.64g 2.6g Wakame
Protein 3.03g 1.7g Wakame
Fats 0.64g 0.1g Wakame
Carbs 9.14g 6.2g Wakame
Calories 45kcal 27kcal Wakame
Sugar 0.65g 2.6g Wakame
Fiber 0.5g 3.6g Kohlrabi
Calcium 150mg 24mg Wakame
Iron 2.18mg 0.4mg Wakame
Magnesium 107mg 19mg Wakame
Phosphorus 80mg 46mg Wakame
Potassium 50mg 350mg Kohlrabi
Sodium 872mg 20mg Kohlrabi
Zinc 0.38mg 0.03mg Wakame
Copper 0.284mg 0.129mg Wakame
Manganese 1.4mg 0.139mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 360IU 36IU Wakame
Vitamin A RAE 18µg 2µg Wakame
Vitamin E 1mg 0.48mg Wakame
Vitamin C 3mg 62mg Kohlrabi
Vitamin B1 0.06mg 0.05mg Wakame
Vitamin B2 0.23mg 0.02mg Wakame
Vitamin B3 1.6mg 0.4mg Wakame
Vitamin B5 0.697mg 0.165mg Wakame
Vitamin B6 0.002mg 0.15mg Kohlrabi
Folate 196µg 16µg Wakame
Vitamin K 5.3µg 0.1µg Wakame
Tryptophan 0.035mg 0.01mg Wakame
Threonine 0.165mg 0.049mg Wakame
Isoleucine 0.087mg 0.078mg Wakame
Leucine 0.257mg 0.067mg Wakame
Lysine 0.112mg 0.056mg Wakame
Methionine 0.063mg 0.013mg Wakame
Phenylalanine 0.112mg 0.039mg Wakame
Valine 0.209mg 0.05mg Wakame
Histidine 0.015mg 0.019mg Kohlrabi
Saturated Fat 0.13g 0.013g Kohlrabi
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.007g Wakame
Polyunsaturated fat 0.218g 0.048g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Kohlrabi
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
29%
Wakame
25%
Kohlrabi
Minerals Daily Need Coverage Score
65%
Wakame
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.95g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 20)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.6)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 852mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.117g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.