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  6. Wakame vs. Sun-dried tomato

Wakame vs. Sun-dried tomato — In-Depth Nutrition Comparison

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A recap on differences between Wakame and Sun-dried tomato

  • Wakame is higher in Folate, and Manganese, yet Sun-dried tomato is higher in Vitamin C, Potassium, Vitamin B6, Fiber, Copper, Vitamin B3, and Vitamin B2.
  • Sun-dried tomato covers your daily Vitamin C needs 110% more than Wakame.
  • Wakame contains 9 times more Folate than Sun-dried tomato. While Wakame contains 196µg of Folate, Sun-dried tomato contains only 23µg.
  • The amount of Sodium in Sun-dried tomato is lower.

Food varieties used in this article are Seaweed, wakame, raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Wakame vs Sun-dried tomato 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
3
:
7
Sun-dried tomato
Sun-dried tomato
Contains more Calcium +219.1%
Contains more Magnesium +32.1%
Contains more Manganese +200.4%
Contains more Iron +22.9%
Contains more Phosphorus +73.8%
Contains more Potassium +3030%
Contains less Sodium -69.5%
Contains more Zinc +105.3%
Contains more Copper +66.5%
Contains more Selenium +328.6%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains more Calcium +219.1%
Contains more Magnesium +32.1%
Contains more Manganese +200.4%
Contains more Iron +22.9%
Contains more Phosphorus +73.8%
Contains more Potassium +3030%
Contains less Sodium -69.5%
Contains more Zinc +105.3%
Contains more Copper +66.5%
Contains more Selenium +328.6%

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
4
:
6
Sun-dried tomato
Sun-dried tomato
Contains more Vitamin B5 +45.5%
Contains more Folate +752.2%
Contains more Vitamin A +257.2%
Contains more Vitamin C +3293.3%
Contains more Vitamin B1 +221.7%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B6 +15850%
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%
Sun-dried tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin B5 +45.5%
Contains more Folate +752.2%
Contains more Vitamin A +257.2%
Contains more Vitamin C +3293.3%
Contains more Vitamin B1 +221.7%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B6 +15850%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
:
3
Sun-dried tomato
Sun-dried tomato
Contains more Water +48.6%
Contains more Other +94.6%
Contains more Protein +67%
Contains more Fats +2100%
Contains more Carbs +155.3%
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
Sun-dried tomato
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more Water +48.6%
Contains more Other +94.6%
Contains more Protein +67%
Contains more Fats +2100%
Contains more Carbs +155.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Sun-dried tomato
Sun-dried tomato
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +14836.2%
Contains more Polyunsaturated fat +845%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Sun-dried tomato
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +14836.2%
Contains more Polyunsaturated fat +845%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Sun-dried tomato Opinion
Net carbs 8.64g 17.53g Sun-dried tomato
Protein 3.03g 5.06g Sun-dried tomato
Fats 0.64g 14.08g Sun-dried tomato
Carbs 9.14g 23.33g Sun-dried tomato
Calories 45kcal 213kcal Sun-dried tomato
Sugar 0.65g Sun-dried tomato
Fiber 0.5g 5.8g Sun-dried tomato
Calcium 150mg 47mg Wakame
Iron 2.18mg 2.68mg Sun-dried tomato
Magnesium 107mg 81mg Wakame
Phosphorus 80mg 139mg Sun-dried tomato
Potassium 50mg 1565mg Sun-dried tomato
Sodium 872mg 266mg Sun-dried tomato
Zinc 0.38mg 0.78mg Sun-dried tomato
Copper 0.284mg 0.473mg Sun-dried tomato
Manganese 1.4mg 0.466mg Wakame
Selenium 0.7µg 3µg Sun-dried tomato
Vitamin A 360IU 1286IU Sun-dried tomato
Vitamin A RAE 18µg 64µg Sun-dried tomato
Vitamin E 1mg Wakame
Vitamin C 3mg 101.8mg Sun-dried tomato
Vitamin B1 0.06mg 0.193mg Sun-dried tomato
Vitamin B2 0.23mg 0.383mg Sun-dried tomato
Vitamin B3 1.6mg 3.63mg Sun-dried tomato
Vitamin B5 0.697mg 0.479mg Wakame
Vitamin B6 0.002mg 0.319mg Sun-dried tomato
Folate 196µg 23µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg 0.037mg Sun-dried tomato
Threonine 0.165mg 0.128mg Wakame
Isoleucine 0.087mg 0.121mg Sun-dried tomato
Leucine 0.257mg 0.185mg Wakame
Lysine 0.112mg 0.186mg Sun-dried tomato
Methionine 0.063mg 0.044mg Wakame
Phenylalanine 0.112mg 0.131mg Sun-dried tomato
Valine 0.209mg 0.13mg Wakame
Histidine 0.015mg 0.077mg Sun-dried tomato
Saturated Fat 0.13g 1.893g Wakame
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g 8.663g Sun-dried tomato
Polyunsaturated fat 0.218g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Sun-dried tomato
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
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
65%
Wakame
66%
Sun-dried tomato

Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 1.763g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 30)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.4)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 606mg)
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.
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.