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Apple strudel vs. Wakame — In-Depth Nutrition Comparison

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Summary of differences between apple strudel and wakame

  • Apple strudel has more selenium; however, wakame is higher in manganese, folate, copper, magnesium, iron, vitamin B2, and calcium.
  • Wakame covers your daily need for manganese, 53% more than apple strudel.
  • Apple strudel has 16 times more saturated fat than wakame. While apple strudel has 2.044g of saturated fat, wakame has only 0.13g.

These are the specific foods used in this comparison Strudel, apple and Seaweed, wakame, raw.

Infographic

Apple strudel 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 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Wakame
7
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 +198%
Contains less SodiumSodium -84.5%
Contains more SeleniumSelenium +771.4%
Contains more MagnesiumMagnesium +1088.9%
Contains more CalciumCalcium +900%
Contains more IronIron +419%
Contains more CopperCopper +846.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +142.4%
Contains more ManganeseManganese +636.8%

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.
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Wakame
8
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 +42%
Contains more Vitamin B6Vitamin B6 +2200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +76.5%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +820%
Contains more Vitamin B3Vitamin B3 +384.8%
Contains more Vitamin B5Vitamin B5 +158.1%
Contains more Vitamin KVitamin K +82.8%
Contains more FolateFolate +600%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
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 FatsFats +1650%
Contains more CarbsCarbs +349.7%
Contains more WaterWater +83.9%
Contains more OtherOther +700%
~equal in Protein ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
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 +5532.8%
Contains more Poly. FatPolyunsaturated fat +2338.1%
Contains less Sat. FatSaturated fat -93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple strudel Wakame DV% diff.
Manganese 0.19mg 1.4mg 53%
Folate 28µg 196µg 42%
Polyunsaturated fat 5.315g 0.218g 34%
Sodium 135mg 872mg 32%
Copper 0.03mg 0.284mg 28%
Magnesium 9mg 107mg 23%
Iron 0.42mg 2.18mg 22%
Vitamin B2 0.025mg 0.23mg 16%
Fats 11.2g 0.64g 16%
Calcium 15mg 150mg 14%
Calories 274kcal 45kcal 11%
Carbs 41.1g 9.14g 11%
Selenium 6.1µg 0.7µg 10%
Saturated fat 2.044g 0.13g 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin B5 0.27mg 0.697mg 9%
Vitamin B3 0.33mg 1.6mg 8%
Monounsaturated fat 3.267g 0.058g 8%
Lysine 153mg 0.112mg 7%
Fiber 2.2g 0.5g 7%
Phosphorus 33mg 80mg 7%
Vitamin E 1.42mg 1mg 3%
Vitamin B6 0.046mg 0.002mg 3%
Potassium 149mg 50mg 3%
Vitamin B1 0.04mg 0.06mg 2%
Cholesterol 6mg 0mg 2%
Zinc 0.19mg 0.38mg 2%
Vitamin K 2.9µg 5.3µg 2%
Protein 3.3g 3.03g 1%
Choline 17.4mg 13.9mg 1%
Vitamin A 6µg 18µg 1%
Vitamin C 1.7mg 3mg 1%
Net carbs 38.9g 8.64g N/A
Sugar 25.75g 0.65g N/A
Tryptophan 0.039mg 0.035mg 0%
Threonine 0.119mg 0.165mg 0%
Isoleucine 0.147mg 0.087mg 0%
Leucine 0.257mg 0.257mg 0%
Methionine 0.067mg 0.063mg 0%
Phenylalanine 0.151mg 0.112mg 0%
Valine 0.164mg 0.209mg 0%
Histidine 0.076mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple strudel Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
12%
Apple strudel
26%
Wakame
Minerals Daily Need Coverage Score
14%
Apple strudel
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 25.1g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 1.914g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 59)
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 Sodium?
Apple strudel
Apple strudel contains less Sodium (difference - 737mg)
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. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.