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Carrot vs. Wakame — In-Depth Nutrition Comparison

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Summary of differences between carrots and wakame

  • Carrots have more vitamin A and vitamin B6; however, wakame is higher in manganese, folate, copper, iron, magnesium, vitamin B2, and calcium.
  • Carrots cover your daily need for vitamin A, 327% more than wakame.
  • Carrots have 69 times more vitamin B6 than wakame. While carrots have 0.138mg of vitamin B6, wakame has only 0.002mg.
  • Carrots have less sodium.

These are the specific foods used in this comparison Carrots, raw and Seaweed, wakame, raw.

Infographic

Carrot vs Wakame infographic
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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.
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Wakame
8
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 +540%
Contains less SodiumSodium -92.1%
Contains more MagnesiumMagnesium +791.7%
Contains more CalciumCalcium +354.5%
Contains more IronIron +626.7%
Contains more CopperCopper +531.1%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +128.6%
Contains more ManganeseManganese +879%
Contains more SeleniumSelenium +600%

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.
Carrot
4
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Wakame
6
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 +96.7%
Contains more Vitamin AVitamin A +4538.9%
Contains more Vitamin B6Vitamin B6 +6800%
Contains more Vitamin KVitamin K +149.1%
Contains more Vitamin EVitamin E +51.5%
Contains more Vitamin B2Vitamin B2 +296.6%
Contains more Vitamin B3Vitamin B3 +62.8%
Contains more Vitamin B5Vitamin B5 +155.3%
Contains more FolateFolate +931.6%
Contains more CholineCholine +58%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Wakame DV% diff.
Vitamin A 835µg 18µg 91%
Manganese 0.143mg 1.4mg 55%
Folate 19µg 196µg 44%
Sodium 69mg 872mg 35%
Copper 0.045mg 0.284mg 27%
Iron 0.3mg 2.18mg 24%
Magnesium 12mg 107mg 23%
Vitamin B2 0.058mg 0.23mg 13%
Calcium 33mg 150mg 12%
Vitamin B6 0.138mg 0.002mg 10%
Fiber 2.8g 0.5g 9%
Vitamin B5 0.273mg 0.697mg 8%
Potassium 320mg 50mg 8%
Vitamin K 13.2µg 5.3µg 7%
Phosphorus 35mg 80mg 6%
Protein 0.93g 3.03g 4%
Vitamin B3 0.983mg 1.6mg 4%
Vitamin C 5.9mg 3mg 3%
Vitamin E 0.66mg 1mg 2%
Vitamin B1 0.066mg 0.06mg 1%
Selenium 0.1µg 0.7µg 1%
Starch 1.43g 1%
Choline 8.8mg 13.9mg 1%
Polyunsaturated fat 0.117g 0.218g 1%
Fructose 0.55g 1%
Fats 0.24g 0.64g 1%
Zinc 0.24mg 0.38mg 1%
Calories 41kcal 45kcal 0%
Carbs 9.58g 9.14g 0%
Net carbs 6.78g 8.64g N/A
Sugar 4.74g 0.65g N/A
Saturated fat 0.037g 0.13g 0%
Monounsaturated fat 0.014g 0.058g 0%
Tryptophan 0.012mg 0.035mg 0%
Threonine 0.191mg 0.165mg 0%
Isoleucine 0.077mg 0.087mg 0%
Leucine 0.102mg 0.257mg 0%
Lysine 0.101mg 0.112mg 0%
Methionine 0.02mg 0.063mg 0%
Phenylalanine 0.061mg 0.112mg 0%
Valine 0.069mg 0.209mg 0%
Histidine 0.04mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
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 +225.8%
Contains more FatsFats +166.7%
Contains more OtherOther +650%
~equal in Carbs ~9.14g
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Wakame
2
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 -71.5%
Contains more Mono. FatMonounsaturated fat +314.3%
Contains more Poly. FatPolyunsaturated fat +86.3%

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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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.