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  6. Wakame vs. Pea

Wakame vs. Pea — In-Depth Nutrition Comparison

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The main differences between Wakame and Pea

  • Wakame is richer in Manganese, Folate, and Magnesium, yet Pea is richer in Vitamin B5, Fiber, Vitamin K, Vitamin B1, Vitamin B6, and Vitamin C.
  • Daily need coverage for Vitamin B5 from Pea is 3046% higher.
  • Wakame contains 291 times more Sodium than Pea. Wakame contains 872mg of Sodium, while Pea contains 3mg.

Food types used in this article are Seaweed, wakame, raw and Peas, green, cooked, boiled, drained, without salt.

Infographic

Wakame vs Pea 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.
Wakame
Wakame
5
:
5
Pea
Pea
Contains more Calcium +455.6%
Contains more Iron +41.6%
Contains more Magnesium +174.4%
Contains more Copper +64.2%
Contains more Manganese +166.7%
Contains more Phosphorus +46.3%
Contains more Potassium +442%
Contains less Sodium -99.7%
Contains more Zinc +213.2%
Contains more Selenium +171.4%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Contains more Calcium +455.6%
Contains more Iron +41.6%
Contains more Magnesium +174.4%
Contains more Copper +64.2%
Contains more Manganese +166.7%
Contains more Phosphorus +46.3%
Contains more Potassium +442%
Contains less Sodium -99.7%
Contains more Zinc +213.2%
Contains more Selenium +171.4%

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
Wakame
3
:
7
Pea
Pea
Contains more Vitamin E +614.3%
Contains more Vitamin B2 +54.4%
Contains more Folate +211.1%
Contains more Vitamin A +122.5%
Contains more Vitamin C +373.3%
Contains more Vitamin B1 +331.7%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +21851.2%
Contains more Vitamin B6 +10700%
Contains more Vitamin K +388.7%
Wakame
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%
Pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Contains more Vitamin E +614.3%
Contains more Vitamin B2 +54.4%
Contains more Folate +211.1%
Contains more Vitamin A +122.5%
Contains more Vitamin C +373.3%
Contains more Vitamin B1 +331.7%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +21851.2%
Contains more Vitamin B6 +10700%
Contains more Vitamin K +388.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Pea
Pea
Contains more Fats +190.9%
Contains more Other +682.6%
Contains more Protein +76.9%
Contains more Carbs +71%
Equal in Water - 77.87
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Pea
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more Fats +190.9%
Contains more Other +682.6%
Contains more Protein +76.9%
Contains more Carbs +71%
Equal in Water - 77.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Pea
Pea
Contains more Monounsaturated Fat +205.3%
Contains more Polyunsaturated fat +113.7%
Contains less Saturated Fat -70%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Pea
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +205.3%
Contains more Polyunsaturated fat +113.7%
Contains less Saturated Fat -70%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Pea Opinion
Net carbs 8.64g 10.13g Pea
Protein 3.03g 5.36g Pea
Fats 0.64g 0.22g Wakame
Carbs 9.14g 15.63g Pea
Calories 45kcal 84kcal Pea
Fructose 0.41g Pea
Sugar 0.65g 5.93g Wakame
Fiber 0.5g 5.5g Pea
Calcium 150mg 27mg Wakame
Iron 2.18mg 1.54mg Wakame
Magnesium 107mg 39mg Wakame
Phosphorus 80mg 117mg Pea
Potassium 50mg 271mg Pea
Sodium 872mg 3mg Pea
Zinc 0.38mg 1.19mg Pea
Copper 0.284mg 0.173mg Wakame
Manganese 1.4mg 0.525mg Wakame
Selenium 0.7µg 1.9µg Pea
Vitamin A 360IU 801IU Pea
Vitamin A RAE 18µg 40µg Pea
Vitamin E 1mg 0.14mg Wakame
Vitamin C 3mg 14.2mg Pea
Vitamin B1 0.06mg 0.259mg Pea
Vitamin B2 0.23mg 0.149mg Wakame
Vitamin B3 1.6mg 2.021mg Pea
Vitamin B5 0.697mg 153mg Pea
Vitamin B6 0.002mg 0.216mg Pea
Folate 196µg 63µg Wakame
Vitamin K 5.3µg 25.9µg Pea
Tryptophan 0.035mg 0.037mg Pea
Threonine 0.165mg 0.201mg Pea
Isoleucine 0.087mg 0.193mg Pea
Leucine 0.257mg 0.32mg Pea
Lysine 0.112mg 0.314mg Pea
Methionine 0.063mg 0.081mg Pea
Phenylalanine 0.112mg 0.198mg Pea
Valine 0.209mg 0.232mg Pea
Histidine 0.015mg 0.105mg Pea
Saturated Fat 0.13g 0.039g Pea
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.019g Wakame
Polyunsaturated fat 0.218g 0.102g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Pea
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
798%
Pea
Minerals Daily Need Coverage Score
65%
Wakame
34%
Pea

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 5.28g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 54)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.3)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 869mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.091g)
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.