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  6. Celtuce vs. Wakame

Celtuce vs. Wakame — In-Depth Nutrition Comparison

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The main differences between Celtuce and Wakame

  • Celtuce is richer in Vitamin C, and Vitamin A RAE, yet Wakame is richer in Folate, Manganese, Copper, Iron, Magnesium, Vitamin B2, and Calcium.
  • Daily need coverage for Folate from Wakame is 38% higher.
  • Celtuce contains 10 times more Vitamin A RAE than Wakame. Celtuce contains 175µg of Vitamin A RAE, while Wakame contains 18µg.
  • Celtuce contains less Sodium.

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

Infographic

Celtuce 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.
Celtuce
Celtuce
3
:
7
Wakame
Wakame
Contains more Potassium +560%
Contains less Sodium -98.7%
Contains more Selenium +28.6%
Contains more Calcium +284.6%
Contains more Iron +296.4%
Contains more Magnesium +282.1%
Contains more Phosphorus +105.1%
Contains more Zinc +40.7%
Contains more Copper +610%
Contains more Manganese +103.5%
Celtuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 21% 20% 17% 30% 2% 8% 14% 90% 5%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +560%
Contains less Sodium -98.7%
Contains more Selenium +28.6%
Contains more Calcium +284.6%
Contains more Iron +296.4%
Contains more Magnesium +282.1%
Contains more Phosphorus +105.1%
Contains more Zinc +40.7%
Contains more Copper +610%
Contains more Manganese +103.5%

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.
Celtuce
Celtuce
3
:
7
Wakame
Wakame
Contains more Vitamin A +872.2%
Contains more Vitamin C +550%
Contains more Vitamin B6 +2400%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +190.9%
Contains more Vitamin B5 +280.9%
Contains more Folate +326.1%
Equal in Vitamin B1 - 0.06
Celtuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 210% 0% 0% 65% 14% 17% 11% 11% 12% 35% 0% 0%
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 A +872.2%
Contains more Vitamin C +550%
Contains more Vitamin B6 +2400%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +190.9%
Contains more Vitamin B5 +280.9%
Contains more Folate +326.1%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celtuce
Celtuce
1
:
4
Wakame
Wakame
Contains more Water +18.1%
Contains more Protein +256.5%
Contains more Fats +113.3%
Contains more Carbs +150.4%
Contains more Other +928.6%
Celtuce
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 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 Water +18.1%
Contains more Protein +256.5%
Contains more Fats +113.3%
Contains more Carbs +150.4%
Contains more Other +928.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Celtuce Wakame Opinion
Net carbs 1.95g 8.64g Wakame
Protein 0.85g 3.03g Wakame
Fats 0.3g 0.64g Wakame
Carbs 3.65g 9.14g Wakame
Calories 18kcal 45kcal Wakame
Sugar 0.65g Celtuce
Fiber 1.7g 0.5g Celtuce
Calcium 39mg 150mg Wakame
Iron 0.55mg 2.18mg Wakame
Magnesium 28mg 107mg Wakame
Phosphorus 39mg 80mg Wakame
Potassium 330mg 50mg Celtuce
Sodium 11mg 872mg Celtuce
Zinc 0.27mg 0.38mg Wakame
Copper 0.04mg 0.284mg Wakame
Manganese 0.688mg 1.4mg Wakame
Selenium 0.9µg 0.7µg Celtuce
Vitamin A 3500IU 360IU Celtuce
Vitamin A RAE 175µg 18µg Celtuce
Vitamin E 1mg Wakame
Vitamin C 19.5mg 3mg Celtuce
Vitamin B1 0.055mg 0.06mg Wakame
Vitamin B2 0.07mg 0.23mg Wakame
Vitamin B3 0.55mg 1.6mg Wakame
Vitamin B5 0.183mg 0.697mg Wakame
Vitamin B6 0.05mg 0.002mg Celtuce
Folate 46µg 196µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.006mg 0.035mg Wakame
Threonine 0.039mg 0.165mg Wakame
Isoleucine 0.055mg 0.087mg Wakame
Leucine 0.052mg 0.257mg Wakame
Lysine 0.055mg 0.112mg Wakame
Methionine 0.01mg 0.063mg Wakame
Phenylalanine 0.036mg 0.112mg Wakame
Valine 0.046mg 0.209mg Wakame
Histidine 0.015mg 0.015mg
Saturated Fat 0.13g Celtuce
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g Wakame
Polyunsaturated fat 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celtuce Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
31%
Celtuce
29%
Wakame
Minerals Daily Need Coverage Score
21%
Celtuce
65%
Wakame

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Celtuce
Celtuce is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Celtuce
Celtuce contains less Sodium (difference - 861mg)
Which food is lower in Saturated Fat?
Celtuce
Celtuce is lower in Saturated Fat (difference - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.