Buckwheat vs. Wakame — In-Depth Nutrition Comparison
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How are buckwheat and wakame different?
- Buckwheat is higher in fiber; however, wakame is richer in folate, manganese, iron, copper, vitamin B2, calcium, magnesium, and vitamin A.
- Daily need coverage for folate for wakame is 46% higher.
- Buckwheat contains 5 times more fiber than wakame. While buckwheat contains 2.7g of fiber, wakame contains only 0.5g.
- Buckwheat has less sodium.
Buckwheat groats, roasted, cooked and Seaweed, wakame, raw are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +76% |
| Contains more ZincZinc | +60.5% |
| Contains less SodiumSodium | -99.5% |
| Contains more SeleniumSelenium | +214.3% |
| Contains more MagnesiumMagnesium | +109.8% |
| Contains more CalciumCalcium | +2042.9% |
| Contains more IronIron | +172.5% |
| Contains more CopperCopper | +94.5% |
| Contains more PhosphorusPhosphorus | +14.3% |
| Contains more ManganeseManganese | +247.4% |
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.
| Contains more Vitamin B6Vitamin B6 | +3750% |
| Contains more CholineCholine | +44.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1011.1% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +489.7% |
| Contains more Vitamin B3Vitamin B3 | +70.2% |
| Contains more Vitamin B5Vitamin B5 | +94.2% |
| Contains more Vitamin KVitamin K | +178.9% |
| Contains more FolateFolate | +1300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 14µg | 196µg | 46% |
| Manganese | 0.403mg | 1.4mg | 43% |
| Sodium | 4mg | 872mg | 38% |
| Iron | 0.8mg | 2.18mg | 17% |
| Copper | 0.146mg | 0.284mg | 15% |
| Vitamin B2 | 0.039mg | 0.23mg | 15% |
| Calcium | 7mg | 150mg | 14% |
| Magnesium | 51mg | 107mg | 13% |
| Fiber | 2.7g | 0.5g | 9% |
| Vitamin B5 | 0.359mg | 0.697mg | 7% |
| Vitamin B6 | 0.077mg | 0.002mg | 6% |
| Vitamin E | 0.09mg | 1mg | 6% |
| Carbs | 19.94g | 9.14g | 4% |
| Vitamin B3 | 0.94mg | 1.6mg | 4% |
| Vitamin K | 1.9µg | 5.3µg | 3% |
| Vitamin C | 0mg | 3mg | 3% |
| Selenium | 2.2µg | 0.7µg | 3% |
| Vitamin B1 | 0.04mg | 0.06mg | 2% |
| Calories | 92kcal | 45kcal | 2% |
| Vitamin A | 0µg | 18µg | 2% |
| Zinc | 0.61mg | 0.38mg | 2% |
| Phosphorus | 70mg | 80mg | 1% |
| Protein | 3.38g | 3.03g | 1% |
| Potassium | 88mg | 50mg | 1% |
| Choline | 20.1mg | 13.9mg | 1% |
| Fats | 0.62g | 0.64g | 0% |
| Net carbs | 17.24g | 8.64g | N/A |
| Sugar | 0.9g | 0.65g | N/A |
| Saturated fat | 0.134g | 0.13g | 0% |
| Monounsaturated fat | 0.188g | 0.058g | 0% |
| Polyunsaturated fat | 0.188g | 0.218g | 0% |
| Tryptophan | 0.049mg | 0.035mg | 0% |
| Threonine | 0.129mg | 0.165mg | 0% |
| Isoleucine | 0.127mg | 0.087mg | 0% |
| Leucine | 0.212mg | 0.257mg | 0% |
| Lysine | 0.172mg | 0.112mg | 0% |
| Methionine | 0.044mg | 0.063mg | 0% |
| Phenylalanine | 0.133mg | 0.112mg | 0% |
| Valine | 0.173mg | 0.209mg | 0% |
| Histidine | 0.079mg | 0.015mg | 0% |
| Fructose | 0.1g | 0% | |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +11.6% |
| Contains more CarbsCarbs | +118.2% |
| Contains more OtherOther | +1574.4% |
~equal in
Fats
~0.64g
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +224.1% |
| Contains more Poly. FatPolyunsaturated fat | +16% |
~equal in
Saturated fat
~0.13g
