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Wakame vs. Winter melon — In-Depth Nutrition Comparison

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Important differences between Wakame and Winter melon

  • Wakame has more Manganese, Folate, Copper, Magnesium, Iron, Calcium, and Vitamin B5, however, Winter melon has more Vitamin C, and Fiber.
  • Wakame's daily need coverage for Manganese is 58% more.
  • Wakame has 39 times more Folate than Winter melon. Wakame has 196µg of Folate, while Winter melon has 5µg.
  • Winter melon is lower in Sodium.

The food varieties used in the comparison are Seaweed, wakame, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Wakame vs Winter melon 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.
Contains more Calcium +689.5%
Contains more Iron +445%
Contains more Magnesium +970%
Contains more Phosphorus +321.1%
Contains more Potassium +733.3%
Contains more Copper +1134.8%
Contains more Manganese +2313.8%
Contains more Selenium +250%
Contains less Sodium -87.3%
Contains more Zinc +60.5%
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 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +689.5%
Contains more Iron +445%
Contains more Magnesium +970%
Contains more Phosphorus +321.1%
Contains more Potassium +733.3%
Contains more Copper +1134.8%
Contains more Manganese +2313.8%
Contains more Selenium +250%
Contains less Sodium -87.3%
Contains more Zinc +60.5%

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +424.1%
Contains more Folate +3820%
Contains more Vitamin C +333.3%
Contains more Vitamin B6 +1650%
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% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +424.1%
Contains more Folate +3820%
Contains more Vitamin C +333.3%
Contains more Vitamin B6 +1650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +657.5%
Contains more Fats +220%
Contains more Carbs +204.7%
Contains more Other +2300%
Contains more Water +20.1%
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +657.5%
Contains more Fats +220%
Contains more Carbs +204.7%
Contains more Other +2300%
Contains more Water +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +56.8%
Contains more Polyunsaturated fat +150.6%
Contains less Saturated Fat -87.7%
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +56.8%
Contains more Polyunsaturated fat +150.6%
Contains less Saturated Fat -87.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Winter melon Opinion
Net carbs 8.64g 0.1g Wakame
Protein 3.03g 0.4g Wakame
Fats 0.64g 0.2g Wakame
Carbs 9.14g 3g Wakame
Calories 45kcal 13kcal Wakame
Sugar 0.65g Winter melon
Fiber 0.5g 2.9g Winter melon
Calcium 150mg 19mg Wakame
Iron 2.18mg 0.4mg Wakame
Magnesium 107mg 10mg Wakame
Phosphorus 80mg 19mg Wakame
Potassium 50mg 6mg Wakame
Sodium 872mg 111mg Winter melon
Zinc 0.38mg 0.61mg Winter melon
Copper 0.284mg 0.023mg Wakame
Manganese 1.4mg 0.058mg Wakame
Selenium 0.7µg 0.2µg Wakame
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg Wakame
Vitamin C 3mg 13mg Winter melon
Vitamin B1 0.06mg 0.04mg Wakame
Vitamin B2 0.23mg 0.11mg Wakame
Vitamin B3 1.6mg 0.4mg Wakame
Vitamin B5 0.697mg 0.133mg Wakame
Vitamin B6 0.002mg 0.035mg Winter melon
Folate 196µg 5µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg 0.002mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg 0.009mg Wakame
Methionine 0.063mg 0.003mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g 0.016g Winter melon
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g 0.037g Wakame
Polyunsaturated fat 0.218g 0.087g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
9%
Winter melon
Minerals Daily Need Coverage Score
65%
Wakame
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 761mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.114g)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
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 ($)

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.