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  6. Wheat Bread vs. Wakame

Wheat Bread vs. Wakame — In-Depth Nutrition Comparison

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The main differences between Wheat Bread and Wakame

  • Wheat Bread is richer in Selenium, Vitamin B1, Vitamin B3, Iron, Fiber, Phosphorus, Vitamin B2, and Vitamin B6, yet Wakame is richer in Folate.
  • Daily need coverage for Selenium from Wheat Bread is 59% higher.
  • Wheat Bread contains 77 times more Vitamin B6 than Wakame. Wheat Bread contains 0.153mg of Vitamin B6, while Wakame contains 0.002mg.
  • Wheat Bread contains less Sodium.

Food types used in this article are Bread, wheat, toasted and Seaweed, wakame, raw.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
7
:
3
Wakame
Wakame
Contains more Iron +87.6%
Contains more Phosphorus +135%
Contains more Potassium +346%
Contains less Sodium -31.1%
Contains more Zinc +286.8%
Contains more Selenium +4671.4%
Contains more Magnesium +81.4%
Contains more Copper +43.4%
Equal in Calcium - 150
Equal in Manganese - 1.4
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Iron +87.6%
Contains more Phosphorus +135%
Contains more Potassium +346%
Contains less Sodium -31.1%
Contains more Zinc +286.8%
Contains more Selenium +4671.4%
Contains more Magnesium +81.4%
Contains more Copper +43.4%
Equal in Calcium - 150
Equal in Manganese - 1.4

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.
Wheat Bread
Wheat Bread
5
:
5
Wakame
Wakame
Contains more Vitamin B1 +631.7%
Contains more Vitamin B2 +66.1%
Contains more Vitamin B3 +290.6%
Contains more Vitamin B6 +7550%
Contains more Vitamin A +∞%
Contains more Vitamin E +316.7%
Contains more Vitamin C +1400%
Contains more Vitamin B5 +52.9%
Contains more Folate +127.9%
Equal in Vitamin K - 5.3
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 B1 +631.7%
Contains more Vitamin B2 +66.1%
Contains more Vitamin B3 +290.6%
Contains more Vitamin B6 +7550%
Contains more Vitamin A +∞%
Contains more Vitamin E +316.7%
Contains more Vitamin C +1400%
Contains more Vitamin B5 +52.9%
Contains more Folate +127.9%
Equal in Vitamin K - 5.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
3
:
2
Wakame
Wakame
Contains more Protein +327.7%
Contains more Fats +567.2%
Contains more Carbs +510.2%
Contains more Water +230.1%
Contains more Other +159.9%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 Protein +327.7%
Contains more Fats +567.2%
Contains more Carbs +510.2%
Contains more Water +230.1%
Contains more Other +159.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +1656.9%
Contains more Polyunsaturated fat +689%
Contains less Saturated Fat -86.9%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +1656.9%
Contains more Polyunsaturated fat +689%
Contains less Saturated Fat -86.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Wakame Opinion
Net carbs 51.07g 8.64g Wheat Bread
Protein 12.96g 3.03g Wheat Bread
Fats 4.27g 0.64g Wheat Bread
Carbs 55.77g 9.14g Wheat Bread
Calories 313kcal 45kcal Wheat Bread
Sugar 6.42g 0.65g Wakame
Fiber 4.7g 0.5g Wheat Bread
Calcium 165mg 150mg Wheat Bread
Iron 4.09mg 2.18mg Wheat Bread
Magnesium 59mg 107mg Wakame
Phosphorus 188mg 80mg Wheat Bread
Potassium 223mg 50mg Wheat Bread
Sodium 601mg 872mg Wheat Bread
Zinc 1.47mg 0.38mg Wheat Bread
Copper 0.198mg 0.284mg Wakame
Manganese 1.377mg 1.4mg Wakame
Selenium 33.4µg 0.7µg Wheat Bread
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 0.24mg 1mg Wakame
Vitamin C 0.2mg 3mg Wakame
Vitamin B1 0.439mg 0.06mg Wheat Bread
Vitamin B2 0.382mg 0.23mg Wheat Bread
Vitamin B3 6.25mg 1.6mg Wheat Bread
Vitamin B5 0.456mg 0.697mg Wakame
Vitamin B6 0.153mg 0.002mg Wheat Bread
Folate 86µg 196µg Wakame
Vitamin K 5.7µg 5.3µg Wheat Bread
Tryptophan 0.092mg 0.035mg Wheat Bread
Threonine 0.299mg 0.165mg Wheat Bread
Isoleucine 0.258mg 0.087mg Wheat Bread
Leucine 0.461mg 0.257mg Wheat Bread
Lysine 0.215mg 0.112mg Wheat Bread
Methionine 0.105mg 0.063mg Wheat Bread
Phenylalanine 0.315mg 0.112mg Wheat Bread
Valine 0.31mg 0.209mg Wheat Bread
Histidine 0.15mg 0.015mg Wheat Bread
Saturated Fat 0.989g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 1.019g 0.058g Wheat Bread
Polyunsaturated fat 1.72g 0.218g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
29%
Wakame
Minerals Daily Need Coverage Score
89%
Wheat Bread
65%
Wakame

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 271mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 5.77g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.859g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 60)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.3)
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

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.