Wakame vs. Vegetable — In-Depth Nutrition Comparison
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Summary of differences between Wakame and Vegetable
- Wakame has more Manganese, Folate, Copper, Magnesium, Iron, and Calcium, however, Vegetable is higher in Vitamin A RAE, Fiber, and Vitamin K.
- Wakame covers your daily need of Manganese 44% more than Vegetable.
- Wakame has 25 times more Sodium than Vegetable. While Wakame has 872mg of Sodium, Vegetable has only 35mg.
These are the specific foods used in this comparison Seaweed, wakame, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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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.
Contains
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Calcium
+500%
Contains
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Iron
+165.9%
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Magnesium
+386.4%
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Phosphorus
+56.9%
Contains
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Copper
+242.2%
Contains
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Manganese
+269.4%
Contains
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Selenium
+133.3%
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Potassium
+238%
Contains
less
Sodium
-96%
Contains
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Zinc
+28.9%
Contains
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Calcium
+500%
Contains
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Iron
+165.9%
Contains
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Magnesium
+386.4%
Contains
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Phosphorus
+56.9%
Contains
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Copper
+242.2%
Contains
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Manganese
+269.4%
Contains
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Selenium
+133.3%
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Potassium
+238%
Contains
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Sodium
-96%
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Zinc
+28.9%
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.
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Contains
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Vitamin E
+163.2%
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Vitamin B2
+91.7%
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Vitamin B3
+88%
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Vitamin B5
+361.6%
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Folate
+931.6%
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Vitamin A
+1088.1%
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Vitamin B1
+18.3%
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Vitamin B6
+3600%
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Vitamin K
+343.4%
Equal in Vitamin C - 3.2
Contains
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Vitamin E
+163.2%
Contains
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Vitamin B2
+91.7%
Contains
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Vitamin B3
+88%
Contains
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Vitamin B5
+361.6%
Contains
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Folate
+931.6%
Contains
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Vitamin A
+1088.1%
Contains
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Vitamin B1
+18.3%
Contains
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Vitamin B6
+3600%
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Vitamin K
+343.4%
Equal in Vitamin C - 3.2
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+326.7%
Contains
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Other
+974.6%
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Carbs
+43.2%
Equal in Protein - 2.86
Equal in Water - 83.23
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Fats
+326.7%
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Other
+974.6%
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Carbs
+43.2%
Equal in Protein - 2.86
Equal in Water - 83.23
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+480%
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Polyunsaturated fat
+202.8%
Contains
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Saturated Fat
-76.2%
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Monounsaturated Fat
+480%
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Polyunsaturated fat
+202.8%
Contains
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Saturated Fat
-76.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.64g | 8.69g |
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| Protein | 3.03g | 2.86g |
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| Fats | 0.64g | 0.15g |
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| Carbs | 9.14g | 13.09g |
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| Calories | 45kcal | 65kcal |
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| Sugar | 0.65g | 3.12g |
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| Fiber | 0.5g | 4.4g |
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| Calcium | 150mg | 25mg |
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| Iron | 2.18mg | 0.82mg |
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| Magnesium | 107mg | 22mg |
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| Phosphorus | 80mg | 51mg |
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| Potassium | 50mg | 169mg |
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| Sodium | 872mg | 35mg |
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| Zinc | 0.38mg | 0.49mg |
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| Copper | 0.284mg | 0.083mg |
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| Manganese | 1.4mg | 0.379mg |
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| Selenium | 0.7µg | 0.3µg |
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| Vitamin A | 360IU | 4277IU |
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| Vitamin A RAE | 18µg | 214µg |
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| Vitamin E | 1mg | 0.38mg |
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| Vitamin C | 3mg | 3.2mg |
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| Vitamin B1 | 0.06mg | 0.071mg |
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| Vitamin B2 | 0.23mg | 0.12mg |
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| Vitamin B3 | 1.6mg | 0.851mg |
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| Vitamin B5 | 0.697mg | 0.151mg |
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| Vitamin B6 | 0.002mg | 0.074mg |
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| Folate | 196µg | 19µg |
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| Vitamin K | 5.3µg | 23.5µg |
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| Tryptophan | 0.035mg | 0.029mg |
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| Threonine | 0.165mg | 0.115mg |
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| Isoleucine | 0.087mg | 0.139mg |
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| Leucine | 0.257mg | 0.19mg |
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| Lysine | 0.112mg | 0.17mg |
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| Methionine | 0.063mg | 0.034mg |
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| Phenylalanine | 0.112mg | 0.12mg |
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| Valine | 0.209mg | 0.149mg |
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| Histidine | 0.015mg | 0.073mg |
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| Saturated Fat | 0.13g | 0.031g |
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| Omega-3 - EPA | 0.186g | 0g |
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| Monounsaturated Fat | 0.058g | 0.01g |
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| Polyunsaturated fat | 0.218g | 0.072g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
36%
Minerals Daily Need Coverage Score
65%
19%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 2.47g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 66)
Which food is cheaper?
Wakame is cheaper (difference - $0.5)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food contains less Sodium?
Vegetable contains less Sodium (difference - 837mg)
Which food is lower in Saturated Fat?
Vegetable is lower in Saturated Fat (difference - 0.099g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.