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Arrowroot vs Wakame - In-Depth Nutrition Comparison

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What are the main differences between Arrowroot and Wakame?

  • Arrowroot is richer in Folate, Vitamin B6, and Potassium, while Wakame is higher in Manganese, Magnesium, Copper, Calcium, Vitamin B2, and Vitamin B5.
  • Wakame's daily need coverage for Manganese is 53% higher.
  • Wakame has 133 times less Vitamin B6 than Arrowroot. Arrowroot has 0.266mg of Vitamin B6, while Wakame has 0.002mg.
  • Arrowroot is lower in Sodium.

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

Infographic

Arrowroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +22.5%
Contains more Potassium +808%
Contains less Sodium -97%
Contains more Zinc +65.8%
Contains more Calcium +2400%
Contains more Magnesium +328%
Contains more Copper +134.7%
Equal in Iron - 2.18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 84% 18% 43% 41% 4% 18% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Contains more Phosphorus +22.5%
Contains more Potassium +808%
Contains less Sodium -97%
Contains more Zinc +65.8%
Contains more Calcium +2400%
Contains more Magnesium +328%
Contains more Copper +134.7%
Equal in Iron - 2.18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Wakame
Contains more Vitamin B1 +138.3%
Contains more Vitamin B6 +13200%
Contains more Folate +72.4%
Contains more Vitamin A +1794.7%
Contains more Vitamin C +57.9%
Contains more Vitamin B2 +289.8%
Contains more Vitamin B5 +138.7%
Equal in Vitamin B3 - 1.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B6 +13200%
Contains more Folate +72.4%
Contains more Vitamin A +1794.7%
Contains more Vitamin C +57.9%
Contains more Vitamin B2 +289.8%
Contains more Vitamin B5 +138.7%
Equal in Vitamin B3 - 1.6

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arrowroot Wakame
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arrowroot Wakame Opinion
Net carbs 12.09g 8.64g Arrowroot
Protein 4.24g 3.03g Arrowroot
Fats 0.2g 0.64g Wakame
Carbs 13.39g 9.14g Arrowroot
Calories 65kcal 45kcal Arrowroot
Starch g g
Fructose g g
Sugar g 0.65g Arrowroot
Fiber 1.3g 0.5g Arrowroot
Calcium 6mg 150mg Wakame
Iron 2.22mg 2.18mg Arrowroot
Magnesium 25mg 107mg Wakame
Phosphorus 98mg 80mg Arrowroot
Potassium 454mg 50mg Arrowroot
Sodium 26mg 872mg Arrowroot
Zinc 0.63mg 0.38mg Arrowroot
Copper 0.121mg 0.284mg Wakame
Vitamin A 19IU 360IU Wakame
Vitamin E mg 1mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.9mg 3mg Wakame
Vitamin B1 0.143mg 0.06mg Arrowroot
Vitamin B2 0.059mg 0.23mg Wakame
Vitamin B3 1.693mg 1.6mg Arrowroot
Vitamin B5 0.292mg 0.697mg Wakame
Vitamin B6 0.266mg 0.002mg Arrowroot
Folate 338µg 196µg Arrowroot
Vitamin B12 0µg 0µg
Vitamin K µg 5.3µg Wakame
Tryptophan mg 0.035mg Wakame
Threonine mg 0.165mg Wakame
Isoleucine mg 0.087mg Wakame
Leucine mg 0.257mg Wakame
Lysine mg 0.112mg Wakame
Methionine mg 0.063mg Wakame
Phenylalanine mg 0.112mg Wakame
Valine mg 0.209mg Wakame
Histidine mg 0.015mg Wakame
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.13g Arrowroot
Monounsaturated Fat 0.004g 0.058g Wakame
Polyunsaturated fat 0.092g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Arrowroot
29
Wakame
Mineral Summary Score
31
Arrowroot
58
Wakame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
25%
Arrowroot
18%
Wakame
Carbohydrates
13%
Arrowroot
9%
Wakame
Fats
1%
Arrowroot
3%
Wakame

Comparison summary

Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 846mg)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.091g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.