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  6. Avocado vs. Wakame

Avocado vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between Avocado and Wakame?

  • Avocado is richer in Fiber, Vitamin B6, Vitamin B5, and Vitamin K, while Wakame is higher in Manganese, Folate, Iron, Magnesium, and Calcium.
  • Wakame's daily need coverage for Manganese is 55% higher.
  • Wakame has 129 times less Vitamin B6 than Avocado. Avocado has 0.257mg of Vitamin B6, while Wakame has 0.002mg.
  • Avocado is lower in Sodium.

We used Avocados, raw, all commercial varieties and Seaweed, wakame, raw types in this comparison.

Infographic

Avocado 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.
Avocado
Avocado
3
:
7
Wakame
Wakame
Contains more Potassium +870%
Contains less Sodium -99.2%
Contains more Zinc +68.4%
Contains more Calcium +1150%
Contains more Iron +296.4%
Contains more Magnesium +269%
Contains more Phosphorus +53.8%
Contains more Copper +49.5%
Contains more Manganese +885.9%
Contains more Selenium +75%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +870%
Contains less Sodium -99.2%
Contains more Zinc +68.4%
Contains more Calcium +1150%
Contains more Iron +296.4%
Contains more Magnesium +269%
Contains more Phosphorus +53.8%
Contains more Copper +49.5%
Contains more Manganese +885.9%
Contains more Selenium +75%

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.
Avocado
Avocado
7
:
3
Wakame
Wakame
Contains more Vitamin E +107%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +12750%
Contains more Vitamin K +296.2%
Contains more Vitamin A +146.6%
Contains more Vitamin B2 +76.9%
Contains more Folate +142%
Equal in Vitamin B3 - 1.6
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Wakame
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 E +107%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +12750%
Contains more Vitamin K +296.2%
Contains more Vitamin A +146.6%
Contains more Vitamin B2 +76.9%
Contains more Folate +142%
Equal in Vitamin B3 - 1.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
1
:
4
Wakame
Wakame
Contains more Fats +2190.6%
Contains more Protein +51.5%
Contains more Other +355.7%
Equal in Carbs - 9.14
Equal in Water - 79.99
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Wakame
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 Fats +2190.6%
Contains more Protein +51.5%
Contains more Other +355.7%
Equal in Carbs - 9.14
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +16794.8%
Contains more Polyunsaturated fat +733%
Contains less Saturated Fat -93.9%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +16794.8%
Contains more Polyunsaturated fat +733%
Contains less Saturated Fat -93.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Wakame Opinion
Net carbs 1.83g 8.64g Wakame
Protein 2g 3.03g Wakame
Fats 14.66g 0.64g Avocado
Carbs 8.53g 9.14g Wakame
Calories 160kcal 45kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 0.65g Wakame
Fiber 6.7g 0.5g Avocado
Calcium 12mg 150mg Wakame
Iron 0.55mg 2.18mg Wakame
Magnesium 29mg 107mg Wakame
Phosphorus 52mg 80mg Wakame
Potassium 485mg 50mg Avocado
Sodium 7mg 872mg Avocado
Zinc 0.64mg 0.38mg Avocado
Copper 0.19mg 0.284mg Wakame
Manganese 0.142mg 1.4mg Wakame
Selenium 0.4µg 0.7µg Wakame
Vitamin A 146IU 360IU Wakame
Vitamin A RAE 7µg 18µg Wakame
Vitamin E 2.07mg 1mg Avocado
Vitamin C 10mg 3mg Avocado
Vitamin B1 0.067mg 0.06mg Avocado
Vitamin B2 0.13mg 0.23mg Wakame
Vitamin B3 1.738mg 1.6mg Avocado
Vitamin B5 1.389mg 0.697mg Avocado
Vitamin B6 0.257mg 0.002mg Avocado
Folate 81µg 196µg Wakame
Vitamin K 21µg 5.3µg Avocado
Tryptophan 0.025mg 0.035mg Wakame
Threonine 0.073mg 0.165mg Wakame
Isoleucine 0.084mg 0.087mg Wakame
Leucine 0.143mg 0.257mg Wakame
Lysine 0.132mg 0.112mg Avocado
Methionine 0.038mg 0.063mg Wakame
Phenylalanine 0.097mg 0.112mg Wakame
Valine 0.107mg 0.209mg Wakame
Histidine 0.049mg 0.015mg Avocado
Saturated Fat 2.126g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 9.799g 0.058g Avocado
Polyunsaturated fat 1.816g 0.218g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Avocado
29%
Wakame
Minerals Daily Need Coverage Score
21%
Avocado
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.01g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 1.996g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 40)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.8)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 865mg)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.