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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Wakame
Wakame
2
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 +346%
Contains more IronIron +87.6%
Contains more ZincZinc +286.8%
Contains more PhosphorusPhosphorus +135%
Contains less SodiumSodium -31.1%
Contains more SeleniumSelenium +4671.4%
Contains more MagnesiumMagnesium +81.4%
Contains more CopperCopper +43.4%
~equal in Calcium ~150mg
~equal in Manganese ~1.4mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Wakame
Wakame
5
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 B1Vitamin B1 +631.7%
Contains more Vitamin B2Vitamin B2 +66.1%
Contains more Vitamin B3Vitamin B3 +290.6%
Contains more Vitamin B6Vitamin B6 +7550%
Contains more CholineCholine +59%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B5Vitamin B5 +52.9%
Contains more FolateFolate +127.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.3µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Wakame DV% diff.
Selenium 33.4µg 0.7µg 59%
Vitamin B1 0.439mg 0.06mg 32%
Vitamin B3 6.25mg 1.6mg 29%
Folate 86µg 196µg 28%
Iron 4.09mg 2.18mg 24%
Protein 12.96g 3.03g 20%
Fiber 4.7g 0.5g 17%
Carbs 55.77g 9.14g 16%
Phosphorus 188mg 80mg 15%
Calories 313kcal 45kcal 13%
Vitamin B6 0.153mg 0.002mg 12%
Sodium 601mg 872mg 12%
Vitamin B2 0.382mg 0.23mg 12%
Magnesium 59mg 107mg 11%
Zinc 1.47mg 0.38mg 10%
Polyunsaturated fat 1.72g 0.218g 10%
Copper 0.198mg 0.284mg 10%
Fats 4.27g 0.64g 6%
Vitamin E 0.24mg 1mg 5%
Potassium 223mg 50mg 5%
Vitamin B5 0.456mg 0.697mg 5%
Saturated fat 0.989g 0.13g 4%
Vitamin C 0.2mg 3mg 3%
Vitamin A 0µg 18µg 2%
Monounsaturated fat 1.019g 0.058g 2%
Calcium 165mg 150mg 2%
Choline 22.1mg 13.9mg 1%
Manganese 1.377mg 1.4mg 1%
Net carbs 51.07g 8.64g N/A
Sugar 6.42g 0.65g N/A
Vitamin K 5.7µg 5.3µg 0%
Tryptophan 0.092mg 0.035mg 0%
Threonine 0.299mg 0.165mg 0%
Isoleucine 0.258mg 0.087mg 0%
Leucine 0.461mg 0.257mg 0%
Lysine 0.215mg 0.112mg 0%
Methionine 0.105mg 0.063mg 0%
Phenylalanine 0.315mg 0.112mg 0%
Valine 0.31mg 0.209mg 0%
Histidine 0.15mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Wakame
2
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 +327.7%
Contains more FatsFats +567.2%
Contains more CarbsCarbs +510.2%
Contains more WaterWater +230.1%
Contains more OtherOther +159.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 more Mono. FatMonounsaturated fat +1656.9%
Contains more Poly. FatPolyunsaturated fat +689%
Contains less Sat. FatSaturated fat -86.9%

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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. 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.