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Wakame vs Seaweed - In-Depth Nutrition Comparison

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Infographic

Wakame vs Seaweed infographic

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
2
:
Contains more Copper +118.5%
Contains more Phosphorus +90.5%
Contains more Iron +30.7%
Contains more Calcium +12%
Contains more Potassium +78%
Contains more Magnesium +13.1%
Contains more Zinc +223.7%
Contains less Sodium -73.3%
Contains more Copper +118.5%
Contains more Phosphorus +90.5%
Contains more Iron +30.7%
Contains more Calcium +12%
Contains more Potassium +78%
Contains more Magnesium +13.1%
Contains more Zinc +223.7%
Contains less Sodium -73.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
6
:
Contains more Vitamin A +210.3%
Contains more Vitamin E +14.9%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +240.4%
Contains more Vitamin K +1145.3%
Equal in Vitamin C - 3
Equal in Vitamin B5 - 0.642
Equal in Vitamin B6 - 0.002
Contains more Vitamin A +210.3%
Contains more Vitamin E +14.9%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +240.4%
Contains more Vitamin K +1145.3%
Equal in Vitamin C - 3
Equal in Vitamin B5 - 0.642
Equal in Vitamin B6 - 0.002

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Wakame
29
Seaweed
Mineral Summary Score
44
Wakame
35
Seaweed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
18%
Wakame
10%
Seaweed
Carbohydrates
9%
Wakame
10%
Seaweed
Fats
3%
Wakame
3%
Seaweed

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Seaweed
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wakame Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.117g)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sugars?
Seaweed
Seaweed contains less Sugars (difference - 0.05g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 639mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wakame Seaweed Opinion
Calories 45 43 Wakame
Protein 3.03 1.68 Wakame
Fats 0.64 0.56 Wakame
Vitamin C 3 3
Carbs 9.14 9.57 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 2.85 Seaweed
Calcium 150 168 Seaweed
Potassium 50 89 Seaweed
Magnesium 107 121 Seaweed
Sugars 0.65 0.6 Wakame
Fiber 0.5 1.3 Seaweed
Copper 0.284 0.13 Wakame
Zinc 0.38 1.23 Seaweed
Starch
Phosphorus 80 42 Wakame
Sodium 872 233 Seaweed
Vitamin A 360 116 Wakame
Vitamin E 1 0.87 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.05 Wakame
Vitamin B2 0.23 0.15 Wakame
Vitamin B3 1.6 0.47 Wakame
Vitamin B5 0.697 0.642 Wakame
Vitamin B6 0.002 0.002
Vitamin B12 0 0
Vitamin K 5.3 66 Seaweed
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.13 0.247 Wakame
Monounsaturated Fat 0.058 0.098 Seaweed
Polyunsaturated fat 0.218 0.047 Wakame
Tryptophan 0.035 0.048 Seaweed
Threonine 0.165 0.055 Wakame
Isoleucine 0.087 0.076 Wakame
Leucine 0.257 0.083 Wakame
Lysine 0.112 0.082 Wakame
Methionine 0.063 0.025 Wakame
Phenylalanine 0.112 0.043 Wakame
Valine 0.209 0.072 Wakame
Histidine 0.015 0.024 Seaweed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.