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  6. Amaranth leaves vs. Wakame

Amaranth leaves vs. Wakame — In-Depth Nutrition Comparison

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Important differences between amaranth leaves and wakame

  • Amaranth leaves have more vitamin K, vitamin A, vitamin C, potassium, and vitamin B6; however, wakame has more folate, manganese, copper, and vitamin B5.
  • Amaranth leaves' daily need coverage for vitamin K is 946% more.
  • Amaranth leaves have 96 times more vitamin B6 than wakame. Amaranth leaves have 0.192mg of vitamin B6, while wakame has 0.002mg.
  • Amaranth leaves are lower in sodium.

The food varieties used in the comparison are Amaranth leaves, raw and Seaweed, wakame, raw.

Infographic

Amaranth leaves 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 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Wakame
Wakame
4
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 CalciumCalcium +43.3%
Contains more PotassiumPotassium +1122%
Contains more ZincZinc +136.8%
Contains less SodiumSodium -97.7%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +94.5%
Contains more CopperCopper +75.3%
Contains more PhosphorusPhosphorus +60%
Contains more ManganeseManganese +58.2%
~equal in Iron ~2.18mg

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 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Wakame
Wakame
7
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 +1343.3%
Contains more Vitamin AVitamin A +711.1%
Contains more Vitamin B6Vitamin B6 +9500%
Contains more Vitamin KVitamin K +21409.4%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +45.6%
Contains more Vitamin B3Vitamin B3 +143.2%
Contains more Vitamin B5Vitamin B5 +989.1%
Contains more FolateFolate +130.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth leaves Wakame DV% diff.
Vitamin K 1140µg 5.3µg 946%
Vitamin C 43.3mg 3mg 45%
Sodium 20mg 872mg 37%
Folate 85µg 196µg 28%
Manganese 0.885mg 1.4mg 22%
Potassium 611mg 50mg 17%
Vitamin B6 0.192mg 0.002mg 15%
Copper 0.162mg 0.284mg 14%
Vitamin A 146µg 18µg 14%
Vitamin B5 0.064mg 0.697mg 13%
Magnesium 55mg 107mg 12%
Vitamin E 1mg 7%
Calcium 215mg 150mg 7%
Vitamin B3 0.658mg 1.6mg 6%
Vitamin B2 0.158mg 0.23mg 6%
Zinc 0.9mg 0.38mg 5%
Phosphorus 50mg 80mg 4%
Vitamin B1 0.027mg 0.06mg 3%
Choline 13.9mg 3%
Iron 2.32mg 2.18mg 2%
Carbs 4.02g 9.14g 2%
Fiber 0.5g 2%
Calories 23kcal 45kcal 1%
Protein 2.46g 3.03g 1%
Fats 0.33g 0.64g 0%
Net carbs 4.02g 8.64g N/A
Sugar 0.65g N/A
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.091g 0.13g 0%
Monounsaturated fat 0.076g 0.058g 0%
Polyunsaturated fat 0.147g 0.218g 0%
Tryptophan 0.031mg 0.035mg 0%
Threonine 0.099mg 0.165mg 0%
Isoleucine 0.119mg 0.087mg 0%
Leucine 0.195mg 0.257mg 0%
Lysine 0.127mg 0.112mg 0%
Methionine 0.036mg 0.063mg 0%
Phenylalanine 0.133mg 0.112mg 0%
Valine 0.137mg 0.209mg 0%
Histidine 0.052mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Wakame
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 WaterWater +14.6%
Contains more ProteinProtein +23.2%
Contains more FatsFats +93.9%
Contains more CarbsCarbs +127.4%
Contains more OtherOther +380%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 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 less Sat. FatSaturated fat -30%
Contains more Mono. FatMonounsaturated fat +31%
Contains more Poly. FatPolyunsaturated fat +48.3%

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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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.