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  6. Agar vs. Wakame

Agar vs. Wakame — In-Depth Nutrition Comparison

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Important differences between agar and wakame

  • Wakame has less iron, magnesium, manganese, folate, zinc, calcium, vitamin B5, copper, and potassium.
  • Agar's daily need coverage for iron is 240% more.
  • Agar has 23 times more potassium than wakame. Agar has 1125mg of potassium, while wakame has 50mg.
  • Agar is lower in sodium.

The food varieties used in the comparison are Seaweed, agar, dried and Seaweed, wakame, raw.

Infographic

Agar 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.
Agar
Agar
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Wakame
Wakame
1
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 MagnesiumMagnesium +619.6%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +2150%
Contains more IronIron +881.7%
Contains more CopperCopper +114.8%
Contains more ZincZinc +1426.3%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +207.1%
Contains more SeleniumSelenium +957.1%
Contains more PhosphorusPhosphorus +53.8%

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.
Agar
Agar
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 100% 2.5% 51% 3.8% 181% 70% 0% 61% 435%
Wakame
Wakame
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B5Vitamin B5 +333%
Contains more Vitamin B6Vitamin B6 +15050%
Contains more Vitamin KVitamin K +360.4%
Contains more FolateFolate +195.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +692.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Agar Wakame DV% diff.
Iron 21.4mg 2.18mg 240%
Magnesium 770mg 107mg 158%
Manganese 4.3mg 1.4mg 126%
Folate 580µg 196µg 96%
Zinc 5.8mg 0.38mg 49%
Calcium 625mg 150mg 48%
Vitamin B5 3.018mg 0.697mg 46%
Copper 0.61mg 0.284mg 36%
Sodium 102mg 872mg 33%
Potassium 1125mg 50mg 32%
Fiber 7.7g 0.5g 29%
Vitamin E 5mg 1mg 27%
Carbs 80.88g 9.14g 24%
Vitamin B6 0.303mg 0.002mg 23%
Vitamin K 24.4µg 5.3µg 16%
Calories 306kcal 45kcal 13%
Selenium 7.4µg 0.7µg 12%
Vitamin B3 0.202mg 1.6mg 9%
Choline 63.3mg 13.9mg 9%
Protein 6.21g 3.03g 6%
Phosphorus 52mg 80mg 4%
Vitamin B1 0.01mg 0.06mg 4%
Vitamin C 0mg 3mg 3%
Vitamin A 0µg 18µg 2%
Fats 0.3g 0.64g 1%
Vitamin B2 0.222mg 0.23mg 1%
Polyunsaturated fat 0.102g 0.218g 1%
Protein per 100 calories 2g 6.7g N/A
Calories per 10 g protein 493kcal 149kcal N/A
Weight per 100 calories 33g 222g N/A
Net carbs 73.18g 8.64g N/A
Sugar 2.97g 0.65g N/A
Saturated fat 0.061g 0.13g 0%
Monounsaturated fat 0.027g 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 0.087g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
Agar
2
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
Wakame
Wakame
3
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 ProteinProtein +105%
Contains more CarbsCarbs +784.9%
Contains more FatsFats +113.3%
Contains more WaterWater +821.5%
Contains more OtherOther +83.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
Agar
1
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
Wakame
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 -53.1%
Contains more Mono. FatMonounsaturated fat +114.8%
Contains more Poly. FatPolyunsaturated fat +113.7%

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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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.