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Wakame vs. Truffle — In-Depth Nutrition Comparison

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What are the differences between Wakame and Truffle?

  • Wakame is higher in Folate, however, Truffle is richer in Fiber, Selenium, Vitamin B2, Iron, Vitamin B3, Manganese, Potassium, and Phosphorus.
  • Truffle's daily need coverage for Fiber is 278% more.
  • Truffle contains 25 times less Sodium than Wakame. Wakame contains 872mg of Sodium, while Truffle contains 35mg.

We used Seaweed, wakame, raw and Fungi, Cloud ears, dried types in this article.

Infographic

Wakame vs Truffle 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
2
:
Contains more Magnesium +28.9%
Contains more Copper +55.2%
Contains more Iron +169.7%
Contains more Phosphorus +130%
Contains more Potassium +1408%
Contains less Sodium -96%
Contains more Zinc +247.4%
Contains more Manganese +39.4%
Contains more Selenium +6100%
Equal in Calcium - 159
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 48% 221% 60% 79% 67% 5% 37% 61% 255% 237%
Contains more Magnesium +28.9%
Contains more Copper +55.2%
Contains more Iron +169.7%
Contains more Phosphorus +130%
Contains more Potassium +1408%
Contains less Sodium -96%
Contains more Zinc +247.4%
Contains more Manganese +39.4%
Contains more Selenium +6100%
Equal in Calcium - 159

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B5 +44.9%
Contains more Folate +415.8%
Contains more Vitamin B2 +267%
Contains more Vitamin B3 +291.7%
Contains more Vitamin B6 +5500%
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 0% 0% 0% 0% 4% 195% 118% 29% 26% 29% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B5 +44.9%
Contains more Folate +415.8%
Contains more Vitamin B2 +267%
Contains more Vitamin B3 +291.7%
Contains more Vitamin B6 +5500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
2
:
Contains more Water +440.5%
Contains more Other +225.8%
Contains more Protein +205.3%
Contains more Fats +14.1%
Contains more Carbs +698.8%
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
9% 73% 15% 2%
Protein: 9.25 g
Fats: 0.73 g
Carbs: 73.01 g
Water: 14.8 g
Other: 2.21 g
Contains more Water +440.5%
Contains more Other +225.8%
Contains more Protein +205.3%
Contains more Fats +14.1%
Contains more Carbs +698.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Truffle Opinion
Net carbs 8.64g 2.91g Wakame
Protein 3.03g 9.25g Truffle
Fats 0.64g 0.73g Truffle
Carbs 9.14g 73.01g Truffle
Calories 45kcal 284kcal Truffle
Sugar 0.65g Truffle
Fiber 0.5g 70.1g Truffle
Calcium 150mg 159mg Truffle
Iron 2.18mg 5.88mg Truffle
Magnesium 107mg 83mg Wakame
Phosphorus 80mg 184mg Truffle
Potassium 50mg 754mg Truffle
Sodium 872mg 35mg Truffle
Zinc 0.38mg 1.32mg Truffle
Copper 0.284mg 0.183mg Wakame
Manganese 1.4mg 1.951mg Truffle
Selenium 0.7µg 43.4µg Truffle
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg Wakame
Vitamin C 3mg 0mg Wakame
Vitamin B1 0.06mg 0.015mg Wakame
Vitamin B2 0.23mg 0.844mg Truffle
Vitamin B3 1.6mg 6.267mg Truffle
Vitamin B5 0.697mg 0.481mg Wakame
Vitamin B6 0.002mg 0.112mg Truffle
Folate 196µg 38µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g Truffle
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g Wakame
Polyunsaturated fat 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Truffle
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
33%
Truffle
Minerals Daily Need Coverage Score
65%
Wakame
107%
Truffle

Comparison summary

Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Truffle
Truffle is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Truffle
Truffle contains less Sodium (difference - 837mg)
Which food is lower in Saturated Fat?
Truffle
Truffle is lower in Saturated Fat (difference - 0.13g)
Which food is richer in minerals?
Truffle
Truffle is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Truffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168581/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.