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  6. Chinese cuisine vs. Wakame

Chinese cuisine vs. Wakame — In-Depth Nutrition Comparison

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Important differences between Chinese cuisine and Wakame

  • Chinese cuisine has more Vitamin K, and Vitamin B12, however, Wakame has more Manganese, Folate, Copper, Magnesium, Vitamin B2, Iron, and Calcium.
  • Wakame's daily need coverage for Manganese is 54% more.
  • Chinese cuisine is lower in Sodium.

The food varieties used in the comparison are Restaurant, Chinese, beef and vegetables and Seaweed, wakame, raw.

Infographic

Chinese cuisine 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.
Chinese cuisine
Chinese cuisine
4
:
6
Wakame
Wakame
Contains more Potassium +308%
Contains less Sodium -53.1%
Contains more Zinc +294.7%
Contains more Selenium +857.1%
Contains more Calcium +581.8%
Contains more Iron +96.4%
Contains more Magnesium +613.3%
Contains more Copper +479.6%
Contains more Manganese +852.4%
Equal in Phosphorus - 80
Chinese cuisine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 42% 11% 33% 18% 54% 41% 17% 20% 37%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +308%
Contains less Sodium -53.1%
Contains more Zinc +294.7%
Contains more Selenium +857.1%
Contains more Calcium +581.8%
Contains more Iron +96.4%
Contains more Magnesium +613.3%
Contains more Copper +479.6%
Contains more Manganese +852.4%
Equal in Phosphorus - 80

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.
Chinese cuisine
Chinese cuisine
6
:
6
Wakame
Wakame
Contains more Vitamin A +250.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +286.7%
Contains more Vitamin B6 +7950%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +867.9%
Contains more Vitamin E +22%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +318.2%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B5 +57.3%
Contains more Folate +335.6%
Chinese cuisine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 76% 17% 3% 39% 9% 13% 25% 27% 38% 34% 60% 129%
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 +250.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +286.7%
Contains more Vitamin B6 +7950%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +867.9%
Contains more Vitamin E +22%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +318.2%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B5 +57.3%
Contains more Folate +335.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cuisine
Chinese cuisine
2
:
3
Wakame
Wakame
Contains more Protein +133.7%
Contains more Fats +728.1%
Contains more Carbs +25.4%
Contains more Other +376.8%
Equal in Water - 79.99
Chinese cuisine
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 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 Protein +133.7%
Contains more Fats +728.1%
Contains more Carbs +25.4%
Contains more Other +376.8%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cuisine
Chinese cuisine
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +1998.3%
Contains more Polyunsaturated fat +877.1%
Contains less Saturated Fat -86.7%
Chinese cuisine
23% 28% 49%
Saturated Fat: 0.978 g
Monounsaturated Fat: 1.217 g
Polyunsaturated fat: 2.13 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +1998.3%
Contains more Polyunsaturated fat +877.1%
Contains less Saturated Fat -86.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese cuisine Wakame Opinion
Net carbs 5.79g 8.64g Wakame
Protein 7.08g 3.03g Chinese cuisine
Fats 5.3g 0.64g Chinese cuisine
Carbs 7.29g 9.14g Wakame
Calories 105kcal 45kcal Chinese cuisine
Starch 1.82g Chinese cuisine
Fructose 0.55g Chinese cuisine
Sugar 2.41g 0.65g Wakame
Fiber 1.5g 0.5g Chinese cuisine
Calcium 22mg 150mg Wakame
Iron 1.11mg 2.18mg Wakame
Magnesium 15mg 107mg Wakame
Phosphorus 76mg 80mg Wakame
Potassium 204mg 50mg Chinese cuisine
Sodium 409mg 872mg Chinese cuisine
Zinc 1.5mg 0.38mg Chinese cuisine
Copper 0.049mg 0.284mg Wakame
Manganese 0.147mg 1.4mg Wakame
Selenium 6.7µg 0.7µg Chinese cuisine
Vitamin A 1262IU 360IU Chinese cuisine
Vitamin A RAE 63µg 18µg Chinese cuisine
Vitamin E 0.82mg 1mg Wakame
Vitamin D 3IU 0IU Chinese cuisine
Vitamin D 0.1µg 0µg Chinese cuisine
Vitamin C 11.6mg 3mg Chinese cuisine
Vitamin B1 0.033mg 0.06mg Wakame
Vitamin B2 0.055mg 0.23mg Wakame
Vitamin B3 1.32mg 1.6mg Wakame
Vitamin B5 0.443mg 0.697mg Wakame
Vitamin B6 0.161mg 0.002mg Chinese cuisine
Folate 45µg 196µg Wakame
Vitamin B12 0.48µg 0µg Chinese cuisine
Vitamin K 51.3µg 5.3µg Chinese cuisine
Tryptophan 0.083mg 0.035mg Chinese cuisine
Threonine 0.313mg 0.165mg Chinese cuisine
Isoleucine 0.314mg 0.087mg Chinese cuisine
Leucine 0.525mg 0.257mg Chinese cuisine
Lysine 0.552mg 0.112mg Chinese cuisine
Methionine 0.158mg 0.063mg Chinese cuisine
Phenylalanine 0.317mg 0.112mg Chinese cuisine
Valine 0.327mg 0.209mg Chinese cuisine
Histidine 0.207mg 0.015mg Chinese cuisine
Cholesterol 14mg 0mg Wakame
Trans Fat 0.058g 0g Wakame
Saturated Fat 0.978g 0.13g Wakame
Omega-3 - DHA 0.001g 0g Chinese cuisine
Omega-3 - EPA 0.004g 0.186g Wakame
Omega-3 - DPA 0.005g 0g Chinese cuisine
Monounsaturated Fat 1.217g 0.058g Chinese cuisine
Polyunsaturated fat 2.13g 0.218g Chinese cuisine
Omega-6 - Eicosadienoic acid 0.002g Chinese cuisine
Omega-6 - Linoleic acid 1.803g Chinese cuisine
Omega-6 - Gamma-linoleic acid 0.001g Chinese cuisine
Omega-3 - ALA 0.264g Chinese cuisine
Omega-6 - Dihomo-gamma-linoleic acid 0.004g Chinese cuisine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cuisine Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
39%
Chinese cuisine
29%
Wakame
Minerals Daily Need Coverage Score
28%
Chinese cuisine
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.76g)
Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.848g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Chinese cuisine
Chinese cuisine contains less Sodium (difference - 463mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.