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  6. Chicory vs. Wakame

Chicory vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between chicory and wakame

  • Chicory has more fiber; however, wakame is richer in manganese, folate, copper, iron, magnesium, vitamin B2, calcium, and vitamin B5.
  • Wakame covers your daily manganese needs 57% more than chicory.
  • Wakame has 6 times less fiber than chicory. Chicory has 3.1g of fiber, while wakame has 0.5g.
  • Chicory contains less sodium.

Specific food types used in this comparison are Chicory, witloof, raw and Seaweed, wakame, raw.

Infographic

Chicory 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 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
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 +322%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +970%
Contains more CalciumCalcium +689.5%
Contains more IronIron +808.3%
Contains more CopperCopper +456.9%
Contains more ZincZinc +137.5%
Contains more PhosphorusPhosphorus +207.7%
Contains more ManganeseManganese +1300%
Contains more SeleniumSelenium +250%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 9.3% 0% 0.33% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28%
Wakame
Wakame
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin B6Vitamin B6 +2000%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B2Vitamin B2 +751.9%
Contains more Vitamin B3Vitamin B3 +900%
Contains more Vitamin B5Vitamin B5 +380.7%
Contains more FolateFolate +429.7%
~equal in Vitamin C ~3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chicory Wakame DV% diff.
Manganese 0.1mg 1.4mg 57%
Folate 37µg 196µg 40%
Sodium 2mg 872mg 38%
Copper 0.051mg 0.284mg 26%
Iron 0.24mg 2.18mg 24%
Magnesium 10mg 107mg 23%
Vitamin B2 0.027mg 0.23mg 16%
Calcium 19mg 150mg 13%
Vitamin B5 0.145mg 0.697mg 11%
Fiber 3.1g 0.5g 10%
Vitamin B3 0.16mg 1.6mg 9%
Phosphorus 26mg 80mg 8%
Vitamin E 1mg 7%
Potassium 211mg 50mg 5%
Protein 0.9g 3.03g 4%
Vitamin K 5.3µg 4%
Vitamin B6 0.042mg 0.002mg 3%
Choline 13.9mg 3%
Carbs 4g 9.14g 2%
Zinc 0.16mg 0.38mg 2%
Vitamin A 1µg 18µg 2%
Calories 17kcal 45kcal 1%
Fats 0.1g 0.64g 1%
Selenium 0.2µg 0.7µg 1%
Polyunsaturated fat 0.044g 0.218g 1%
Protein per 100 calories 5.3g 6.7g N/A
Calories per 10 g protein 189kcal 149kcal N/A
Weight per 100 calories 588g 222g N/A
Vitamin C 2.8mg 3mg 0%
Net carbs 0.9g 8.64g N/A
Sugar 0.65g N/A
Vitamin B1 0.062mg 0.06mg 0%
Saturated fat 0.024g 0.13g 0%
Monounsaturated fat 0.002g 0.058g 0%
Tryptophan 0.016mg 0.035mg 0%
Threonine 0.025mg 0.165mg 0%
Isoleucine 0.054mg 0.087mg 0%
Leucine 0.039mg 0.257mg 0%
Lysine 0.035mg 0.112mg 0%
Methionine 0.005mg 0.063mg 0%
Phenylalanine 0.022mg 0.112mg 0%
Valine 0.041mg 0.209mg 0%
Histidine 0.015mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 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 +18.2%
Contains more ProteinProtein +236.7%
Contains more FatsFats +540%
Contains more CarbsCarbs +128.5%
Contains more OtherOther +1400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 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 less Sat. FatSaturated fat -81.5%
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +395.5%

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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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.