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  6. Blackberry vs. Wakame

Blackberry vs. Wakame — In-Depth Nutrition Comparison

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Differences between blackberries and wakame

  • Blackberries have more vitamin C and fiber, while wakame has more folate, manganese, magnesium, iron, vitamin B2, copper, and calcium.
  • Wakame's daily need coverage for folate is 43% higher.
  • Wakame contains 11 times less fiber than blackberries. Blackberries contain 5.3g of fiber, while wakame contains 0.5g.
  • The amount of sodium in blackberries is lower.

The food types used in this comparison are Blackberries, raw and Seaweed, wakame, raw.

Infographic

Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Wakame
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 +224%
Contains more ZincZinc +39.5%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +435%
Contains more CalciumCalcium +417.2%
Contains more IronIron +251.6%
Contains more CopperCopper +72.1%
Contains more PhosphorusPhosphorus +263.6%
Contains more ManganeseManganese +116.7%
Contains more SeleniumSelenium +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.
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 +600%
Contains more Vitamin EVitamin E +17%
Contains more Vitamin B6Vitamin B6 +1400%
Contains more Vitamin KVitamin K +273.6%
Contains more Vitamin AVitamin A +63.6%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +784.6%
Contains more Vitamin B3Vitamin B3 +147.7%
Contains more Vitamin B5Vitamin B5 +152.5%
Contains more FolateFolate +684%
Contains more CholineCholine +63.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Wakame DV% diff.
Folate 25µg 196µg 43%
Sodium 1mg 872mg 38%
Manganese 0.646mg 1.4mg 33%
Magnesium 20mg 107mg 21%
Iron 0.62mg 2.18mg 20%
Vitamin C 21mg 3mg 20%
Fiber 5.3g 0.5g 19%
Vitamin B2 0.026mg 0.23mg 16%
Copper 0.165mg 0.284mg 13%
Calcium 29mg 150mg 12%
Vitamin K 19.8µg 5.3µg 12%
Phosphorus 22mg 80mg 8%
Vitamin B5 0.276mg 0.697mg 8%
Vitamin B3 0.646mg 1.6mg 6%
Potassium 162mg 50mg 3%
Fructose 2.4g 3%
Vitamin B1 0.02mg 0.06mg 3%
Protein 1.39g 3.03g 3%
Vitamin B6 0.03mg 0.002mg 2%
Choline 8.5mg 13.9mg 1%
Zinc 0.53mg 0.38mg 1%
Saturated fat 0.014g 0.13g 1%
Vitamin A 11µg 18µg 1%
Vitamin E 1.17mg 1mg 1%
Selenium 0.4µg 0.7µg 1%
Calories 43kcal 45kcal 0%
Fats 0.49g 0.64g 0%
Carbs 9.61g 9.14g 0%
Net carbs 4.31g 8.64g N/A
Sugar 4.88g 0.65g N/A
Monounsaturated fat 0.047g 0.058g 0%
Polyunsaturated fat 0.28g 0.218g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Wakame
Wakame
3
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 ProteinProtein +118%
Contains more FatsFats +30.6%
Contains more OtherOther +1900%
~equal in Carbs ~9.14g
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 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 -89.2%
Contains more Poly. FatPolyunsaturated fat +28.4%
Contains more Mono. FatMonounsaturated fat +23.4%

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.