Coconut vs. Wakame — In-Depth Nutrition Comparison
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Summary of differences between coconut and wakame
- Coconut has more fiber, selenium, copper, and potassium; however, wakame is higher in folate, magnesium, vitamin B2, and calcium.
- Coconut covers your daily need for saturated fat, 148% more than wakame.
- Coconut has 18 times more fiber than wakame. While coconut has 9g of fiber, wakame has only 0.5g.
- Wakame has less saturated fat.
These are the specific foods used in this comparison Nuts, coconut meat, raw and Seaweed, wakame, raw.
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.
| Contains more PotassiumPotassium | +612% |
| Contains more IronIron | +11.5% |
| Contains more CopperCopper | +53.2% |
| Contains more ZincZinc | +189.5% |
| Contains more PhosphorusPhosphorus | +41.3% |
| Contains less SodiumSodium | -97.7% |
| Contains more SeleniumSelenium | +1342.9% |
| Contains more MagnesiumMagnesium | +234.4% |
| Contains more CalciumCalcium | +971.4% |
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.
| Contains more Vitamin B6Vitamin B6 | +2600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +316.7% |
| Contains more Vitamin B2Vitamin B2 | +1050% |
| Contains more Vitamin B3Vitamin B3 | +196.3% |
| Contains more Vitamin B5Vitamin B5 | +132.3% |
| Contains more Vitamin KVitamin K | +2550% |
| Contains more FolateFolate | +653.8% |
| Contains more CholineCholine | +14.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.13g | 134% |
| Fats | 33.49g | 0.64g | 51% |
| Folate | 26µg | 196µg | 43% |
| Sodium | 20mg | 872mg | 37% |
| Fiber | 9g | 0.5g | 34% |
| Magnesium | 32mg | 107mg | 18% |
| Copper | 0.435mg | 0.284mg | 17% |
| Selenium | 10.1µg | 0.7µg | 17% |
| Vitamin B2 | 0.02mg | 0.23mg | 16% |
| Calories | 354kcal | 45kcal | 15% |
| Calcium | 14mg | 150mg | 14% |
| Potassium | 356mg | 50mg | 9% |
| Vitamin B5 | 0.3mg | 0.697mg | 8% |
| Zinc | 1.1mg | 0.38mg | 7% |
| Vitamin B3 | 0.54mg | 1.6mg | 7% |
| Phosphorus | 113mg | 80mg | 5% |
| Vitamin E | 0.24mg | 1mg | 5% |
| Vitamin K | 0.2µg | 5.3µg | 4% |
| Manganese | 1.5mg | 1.4mg | 4% |
| Vitamin B6 | 0.054mg | 0.002mg | 4% |
| Iron | 2.43mg | 2.18mg | 3% |
| Monounsaturated fat | 1.425g | 0.058g | 3% |
| Vitamin A | 0µg | 18µg | 2% |
| Carbs | 15.23g | 9.14g | 2% |
| Polyunsaturated fat | 0.366g | 0.218g | 1% |
| Vitamin B1 | 0.066mg | 0.06mg | 1% |
| Protein | 3.33g | 3.03g | 1% |
| Vitamin C | 3.3mg | 3mg | 0% |
| Net carbs | 6.23g | 8.64g | N/A |
| Sugar | 6.23g | 0.65g | N/A |
| Choline | 12.1mg | 13.9mg | 0% |
| Tryptophan | 0.039mg | 0.035mg | 0% |
| Threonine | 0.121mg | 0.165mg | 0% |
| Isoleucine | 0.131mg | 0.087mg | 0% |
| Leucine | 0.247mg | 0.257mg | 0% |
| Lysine | 0.147mg | 0.112mg | 0% |
| Methionine | 0.062mg | 0.063mg | 0% |
| Phenylalanine | 0.169mg | 0.112mg | 0% |
| Valine | 0.202mg | 0.209mg | 0% |
| Histidine | 0.077mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +5132.8% |
| Contains more CarbsCarbs | +66.6% |
| Contains more WaterWater | +70.2% |
| Contains more OtherOther | +650% |
~equal in
Protein
~3.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2356.9% |
| Contains more Poly. FatPolyunsaturated fat | +67.9% |
| Contains less Sat. FatSaturated fat | -99.6% |
