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Artichoke vs Wakame - In-Depth Nutrition Comparison

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What are the main differences between Artichoke and Wakame?

  • Artichoke is richer in Fiber, Vitamin C, and Potassium, while Wakame is higher in Manganese, Folate, Vitamin B2, Iron, Magnesium, and Calcium.
  • Wakame's daily need coverage for Manganese is 50% higher.
  • Wakame has 11 times less Fiber than Artichoke. Artichoke has 5.4g of Fiber, while Wakame has 0.5g.
  • Artichoke is lower in Sodium.

We used Artichokes, (globe or french), raw and Seaweed, wakame, raw types in this comparison.

Infographic

Artichoke vs Wakame infographic
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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 +12.5%
Contains more Potassium +640%
Contains less Sodium -89.2%
Contains more Zinc +28.9%
Contains more Calcium +240.9%
Contains more Iron +70.3%
Contains more Magnesium +78.3%
Contains more Copper +22.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 48% 43% 39% 33% 13% 14% 77%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Contains more Phosphorus +12.5%
Contains more Potassium +640%
Contains less Sodium -89.2%
Contains more Zinc +28.9%
Contains more Calcium +240.9%
Contains more Iron +70.3%
Contains more Magnesium +78.3%
Contains more Copper +22.9%

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 C +290%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +5700%
Contains more Vitamin K +179.2%
Contains more Vitamin A +2669.2%
Contains more Vitamin E +426.3%
Contains more Vitamin B2 +248.5%
Contains more Vitamin B3 +53%
Contains more Vitamin B5 +106.2%
Contains more Folate +188.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
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 C +290%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +5700%
Contains more Vitamin K +179.2%
Contains more Vitamin A +2669.2%
Contains more Vitamin E +426.3%
Contains more Vitamin B2 +248.5%
Contains more Vitamin B3 +53%
Contains more Vitamin B5 +106.2%
Contains more Folate +188.2%

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.
Artichoke Wakame
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Artichoke Wakame Opinion
Net carbs 5.11g 8.64g Wakame
Protein 3.27g 3.03g Artichoke
Fats 0.15g 0.64g Wakame
Carbs 10.51g 9.14g Artichoke
Calories 47kcal 45kcal Artichoke
Starch g g
Fructose g g
Sugar 0.99g 0.65g Wakame
Fiber 5.4g 0.5g Artichoke
Calcium 44mg 150mg Wakame
Iron 1.28mg 2.18mg Wakame
Magnesium 60mg 107mg Wakame
Phosphorus 90mg 80mg Artichoke
Potassium 370mg 50mg Artichoke
Sodium 94mg 872mg Artichoke
Zinc 0.49mg 0.38mg Artichoke
Copper 0.231mg 0.284mg Wakame
Vitamin A 13IU 360IU Wakame
Vitamin E 0.19mg 1mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 11.7mg 3mg Artichoke
Vitamin B1 0.072mg 0.06mg Artichoke
Vitamin B2 0.066mg 0.23mg Wakame
Vitamin B3 1.046mg 1.6mg Wakame
Vitamin B5 0.338mg 0.697mg Wakame
Vitamin B6 0.116mg 0.002mg Artichoke
Folate 68µg 196µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 14.8µg 5.3µg Artichoke
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 0.036g 0.13g Artichoke
Monounsaturated Fat 0.005g 0.058g Wakame
Polyunsaturated fat 0.064g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke 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
19
Artichoke
29
Wakame
Mineral Summary Score
35
Artichoke
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
20%
Artichoke
18%
Wakame
Carbohydrates
11%
Artichoke
9%
Wakame
Fats
1%
Artichoke
3%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.34g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food contains less Sodium?
Artichoke
Artichoke contains less Sodium (difference - 778mg)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.094g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.