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  6. Cauliflower vs. Wakame

Cauliflower vs. Wakame — In-Depth Nutrition Comparison

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The main differences between cauliflower and wakame

  • Cauliflower is richer in vitamin C and vitamin B6, yet wakame is richer in manganese, folate, copper, iron, magnesium, vitamin B2, and calcium.
  • Daily need coverage for manganese for wakame is 54% higher.
  • Cauliflower contains 92 times more vitamin B6 than wakame. Cauliflower contains 0.184mg of vitamin B6, while wakame contains 0.002mg.
  • Cauliflower contains less sodium.

Food types used in this article are Cauliflower, raw and Seaweed, wakame, raw.

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Wakame
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 +498%
Contains less SodiumSodium -96.6%
Contains more MagnesiumMagnesium +613.3%
Contains more CalciumCalcium +581.8%
Contains more IronIron +419%
Contains more CopperCopper +628.2%
Contains more ZincZinc +40.7%
Contains more PhosphorusPhosphorus +81.8%
Contains more ManganeseManganese +803.2%
Contains more SeleniumSelenium +16.7%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Wakame
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 +1506.7%
Contains more Vitamin B6Vitamin B6 +9100%
Contains more Vitamin KVitamin K +192.5%
Contains more CholineCholine +218.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +215.6%
Contains more FolateFolate +243.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.697mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Wakame DV% diff.
Manganese 0.155mg 1.4mg 54%
Vitamin C 48.2mg 3mg 50%
Sodium 30mg 872mg 37%
Folate 57µg 196µg 35%
Copper 0.039mg 0.284mg 27%
Magnesium 15mg 107mg 22%
Iron 0.42mg 2.18mg 22%
Vitamin B6 0.184mg 0.002mg 14%
Vitamin B2 0.06mg 0.23mg 13%
Calcium 22mg 150mg 13%
Vitamin K 15.5µg 5.3µg 9%
Vitamin B3 0.507mg 1.6mg 7%
Potassium 299mg 50mg 7%
Choline 44.3mg 13.9mg 6%
Vitamin E 0.08mg 1mg 6%
Fiber 2g 0.5g 6%
Phosphorus 44mg 80mg 5%
Protein 1.92g 3.03g 2%
Vitamin A 0µg 18µg 2%
Polyunsaturated fat 0.031g 0.218g 1%
Fructose 0.97g 1%
Vitamin B5 0.667mg 0.697mg 1%
Calories 25kcal 45kcal 1%
Vitamin B1 0.05mg 0.06mg 1%
Fats 0.28g 0.64g 1%
Zinc 0.27mg 0.38mg 1%
Carbs 4.97g 9.14g 1%
Net carbs 2.97g 8.64g N/A
Sugar 1.91g 0.65g N/A
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.13g 0.13g 0%
Monounsaturated fat 0.034g 0.058g 0%
Tryptophan 0.02mg 0.035mg 0%
Threonine 0.076mg 0.165mg 0%
Isoleucine 0.071mg 0.087mg 0%
Leucine 0.106mg 0.257mg 0%
Lysine 0.217mg 0.112mg 0%
Methionine 0.02mg 0.063mg 0%
Phenylalanine 0.065mg 0.112mg 0%
Valine 0.125mg 0.209mg 0%
Histidine 0.056mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Wakame
Wakame
4
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 WaterWater +15.1%
Contains more ProteinProtein +57.8%
Contains more FatsFats +128.6%
Contains more CarbsCarbs +83.9%
Contains more OtherOther +847.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Wakame
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 more Mono. FatMonounsaturated fat +70.6%
Contains more Poly. FatPolyunsaturated fat +603.2%
~equal in Saturated fat ~0.13g

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.