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  6. Wakame vs. Red cabbage

Wakame vs. Red cabbage — In-Depth Nutrition Comparison

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Differences between Wakame and Red cabbage

  • Wakame has more Manganese, Folate, Copper, Magnesium, Iron, and Vitamin B2, while Red cabbage has more Vitamin C, Vitamin K, and Vitamin B6.
  • Red cabbage's daily need coverage for Vitamin C is 60% higher.
  • Red cabbage contains 32 times less Sodium than Wakame. Wakame contains 872mg of Sodium, while Red cabbage contains 27mg.

The food types used in this comparison are Seaweed, wakame, raw and Cabbage, red, raw.

Infographic

Wakame vs Red cabbage 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
8
:
2
Red cabbage
Red cabbage
Contains more Calcium +233.3%
Contains more Iron +172.5%
Contains more Magnesium +568.8%
Contains more Phosphorus +166.7%
Contains more Zinc +72.7%
Contains more Copper +1570.6%
Contains more Manganese +476.1%
Contains more Selenium +16.7%
Contains more Potassium +386%
Contains less Sodium -96.9%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains more Calcium +233.3%
Contains more Iron +172.5%
Contains more Magnesium +568.8%
Contains more Phosphorus +166.7%
Contains more Zinc +72.7%
Contains more Copper +1570.6%
Contains more Manganese +476.1%
Contains more Selenium +16.7%
Contains more Potassium +386%
Contains less Sodium -96.9%

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
5
:
5
Red cabbage
Red cabbage
Contains more Vitamin E +809.1%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +282.8%
Contains more Vitamin B5 +374.1%
Contains more Folate +988.9%
Contains more Vitamin A +210%
Contains more Vitamin C +1800%
Contains more Vitamin B6 +10350%
Contains more Vitamin K +620.8%
Equal in Vitamin B1 - 0.064
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%
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin E +809.1%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +282.8%
Contains more Vitamin B5 +374.1%
Contains more Folate +988.9%
Contains more Vitamin A +210%
Contains more Vitamin C +1800%
Contains more Vitamin B6 +10350%
Contains more Vitamin K +620.8%
Equal in Vitamin B1 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Red cabbage
Red cabbage
Contains more Protein +111.9%
Contains more Fats +300%
Contains more Carbs +24%
Contains more Other +1007.7%
Contains more Water +13%
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
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more Protein +111.9%
Contains more Fats +300%
Contains more Carbs +24%
Contains more Other +1007.7%
Contains more Water +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Red cabbage
Red cabbage
Contains more Monounsaturated Fat +383.3%
Contains more Polyunsaturated fat +172.5%
Contains less Saturated Fat -83.8%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Contains more Monounsaturated Fat +383.3%
Contains more Polyunsaturated fat +172.5%
Contains less Saturated Fat -83.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Red cabbage Opinion
Net carbs 8.64g 5.27g Wakame
Protein 3.03g 1.43g Wakame
Fats 0.64g 0.16g Wakame
Carbs 9.14g 7.37g Wakame
Calories 45kcal 31kcal Wakame
Fructose 1.48g Red cabbage
Sugar 0.65g 3.83g Wakame
Fiber 0.5g 2.1g Red cabbage
Calcium 150mg 45mg Wakame
Iron 2.18mg 0.8mg Wakame
Magnesium 107mg 16mg Wakame
Phosphorus 80mg 30mg Wakame
Potassium 50mg 243mg Red cabbage
Sodium 872mg 27mg Red cabbage
Zinc 0.38mg 0.22mg Wakame
Copper 0.284mg 0.017mg Wakame
Manganese 1.4mg 0.243mg Wakame
Selenium 0.7µg 0.6µg Wakame
Vitamin A 360IU 1116IU Red cabbage
Vitamin A RAE 18µg 56µg Red cabbage
Vitamin E 1mg 0.11mg Wakame
Vitamin C 3mg 57mg Red cabbage
Vitamin B1 0.06mg 0.064mg Red cabbage
Vitamin B2 0.23mg 0.069mg Wakame
Vitamin B3 1.6mg 0.418mg Wakame
Vitamin B5 0.697mg 0.147mg Wakame
Vitamin B6 0.002mg 0.209mg Red cabbage
Folate 196µg 18µg Wakame
Vitamin K 5.3µg 38.2µg Red cabbage
Tryptophan 0.035mg 0.012mg Wakame
Threonine 0.165mg 0.039mg Wakame
Isoleucine 0.087mg 0.034mg Wakame
Leucine 0.257mg 0.046mg Wakame
Lysine 0.112mg 0.049mg Wakame
Methionine 0.063mg 0.014mg Wakame
Phenylalanine 0.112mg 0.036mg Wakame
Valine 0.209mg 0.048mg Wakame
Histidine 0.015mg 0.024mg Red cabbage
Saturated Fat 0.13g 0.021g Red cabbage
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.012g Wakame
Polyunsaturated fat 0.218g 0.08g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Red cabbage
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
39%
Red cabbage
Minerals Daily Need Coverage Score
65%
Wakame
14%
Red cabbage

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.18g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.3)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 845mg)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.109g)
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.

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.