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  6. Almond butter vs. Wakame

Almond butter vs. Wakame — In-Depth Nutrition Comparison

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The main differences between almond butter and wakame

  • Almond butter is richer in vitamin E, copper, phosphorus, vitamin B2, magnesium, fiber, manganese, and zinc, yet wakame is richer in folate.
  • Daily need coverage for vitamin E for almond butter is 155% higher.
  • Almond butter contains 21 times more fiber than wakame. Almond butter contains 10.3g of fiber, while wakame contains 0.5g.
  • Almond butter contains less sodium.

Food types used in this article are Nuts, almond butter, plain, without salt added and Seaweed, wakame, raw.

Infographic

Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Wakame
Wakame
0
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 +160.7%
Contains more CalciumCalcium +131.3%
Contains more PotassiumPotassium +1396%
Contains more IronIron +60.1%
Contains more CopperCopper +228.9%
Contains more ZincZinc +765.8%
Contains more PhosphorusPhosphorus +535%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +52.2%
Contains more SeleniumSelenium +242.9%

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.
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 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Wakame
Wakame
6
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 EVitamin E +2321%
Contains more Vitamin B2Vitamin B2 +308.3%
Contains more Vitamin B3Vitamin B3 +97.2%
Contains more Vitamin B6Vitamin B6 +5050%
Contains more CholineCholine +274.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B5Vitamin B5 +119.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +269.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Wakame DV% diff.
Vitamin E 24.21mg 1mg 155%
Polyunsaturated fat 13.613g 0.218g 89%
Fats 55.5g 0.64g 84%
Monounsaturated fat 32.445g 0.058g 81%
Copper 0.934mg 0.284mg 72%
Phosphorus 508mg 80mg 61%
Vitamin B2 0.939mg 0.23mg 55%
Magnesium 279mg 107mg 41%
Fiber 10.3g 0.5g 39%
Sodium 7mg 872mg 38%
Protein 20.96g 3.03g 36%
Folate 53µg 196µg 36%
Manganese 2.131mg 1.4mg 32%
Calories 614kcal 45kcal 28%
Zinc 3.29mg 0.38mg 26%
Potassium 748mg 50mg 21%
Calcium 347mg 150mg 20%
Saturated fat 4.152g 0.13g 18%
Iron 3.49mg 2.18mg 16%
Vitamin B3 3.155mg 1.6mg 10%
Vitamin B5 0.318mg 0.697mg 8%
Vitamin B6 0.103mg 0.002mg 8%
Choline 52.1mg 13.9mg 7%
Vitamin K 0µg 5.3µg 4%
Selenium 2.4µg 0.7µg 3%
Carbs 18.82g 9.14g 3%
Vitamin C 0mg 3mg 3%
Vitamin B1 0.041mg 0.06mg 2%
Vitamin A 0µg 18µg 2%
Net carbs 8.52g 8.64g N/A
Sugar 4.43g 0.65g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.035mg 0%
Threonine 0.555mg 0.165mg 0%
Isoleucine 0.813mg 0.087mg 0%
Leucine 1.483mg 0.257mg 0%
Lysine 0.612mg 0.112mg 0%
Methionine 0.122mg 0.063mg 0%
Phenylalanine 1.149mg 0.112mg 0%
Valine 0.937mg 0.209mg 0%
Histidine 0.55mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Wakame
Wakame
2
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 +591.7%
Contains more FatsFats +8571.9%
Contains more CarbsCarbs +105.9%
Contains more WaterWater +4777.4%
Contains more OtherOther +133.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Wakame
Wakame
1
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 more Mono. FatMonounsaturated fat +55839.7%
Contains more Poly. FatPolyunsaturated fat +6144.5%
Contains less Sat. FatSaturated fat -96.9%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.