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Crateva religiosa vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between crateva religiosa and wakame?

  • Crateva religiosa is richer in vitamin C, fiber, and potassium, while wakame is higher in manganese, copper, magnesium, calcium, iron, and vitamin A.
  • Crateva religiosa's daily need coverage for vitamin C is 57% higher.
  • Wakame has 11 times less fiber than crateva religiosa. Crateva religiosa has 5.3g of fiber, while wakame has 0.5g.
  • Crateva religiosa is lower in sodium.

We used Abiyuch, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Crateva religiosa vs Wakame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 2.4% 27% 60% 19% 8.5% 20% 2.6% 24% 0%
Wakame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +508%
Contains less SodiumSodium -97.7%
Contains more MagnesiumMagnesium +345.8%
Contains more CalciumCalcium +1775%
Contains more IronIron +35.4%
Contains more CopperCopper +398.2%
Contains more ZincZinc +22.6%
Contains more PhosphorusPhosphorus +70.2%
Contains more ManganeseManganese +669.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 180% 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Wakame
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +1703.3%
Contains more Vitamin AVitamin A +260%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more CarbsCarbs +92.6%
Contains more ProteinProtein +102%
Contains more FatsFats +540%
Contains more OtherOther +700%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -89.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crateva religiosa Wakame DV% diff.
Vitamin C 54.1mg 3mg 57%
Manganese 0.182mg 1.4mg 53%
Folate 196µg 49%
Sodium 20mg 872mg 37%
Copper 0.057mg 0.284mg 25%
Magnesium 24mg 107mg 20%
Fiber 5.3g 0.5g 19%
Vitamin B2 0.23mg 18%
Vitamin B5 0.697mg 14%
Calcium 8mg 150mg 14%
Vitamin B3 1.6mg 10%
Potassium 304mg 50mg 7%
Iron 1.61mg 2.18mg 7%
Vitamin E 1mg 7%
Phosphorus 47mg 80mg 5%
Fructose 3.8g 5%
Vitamin B1 0.06mg 5%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Carbs 17.6g 9.14g 3%
Protein 1.5g 3.03g 3%
Saturated fat 0.014g 0.13g 1%
Polyunsaturated fat 0.218g 1%
Calories 69kcal 45kcal 1%
Fats 0.1g 0.64g 1%
Vitamin A 5µg 18µg 1%
Zinc 0.31mg 0.38mg 1%
Selenium 0.7µg 1%
Net carbs 12.3g 8.64g N/A
Sugar 8.55g 0.65g N/A
Vitamin B6 0.002mg 0%
Monounsaturated fat 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crateva religiosa Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Crateva religiosa
26%
Wakame
Minerals Daily Need Coverage Score
18%
Crateva religiosa
65%
Wakame

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 7.9g)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Crateva religiosa
Crateva religiosa contains less Sodium (difference - 852mg)
Which food is lower in Saturated fat?
Crateva religiosa
Crateva religiosa is lower in Saturated fat (difference - 0.116g)
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. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.