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  6. Cranberries vs. Wakame

Cranberries vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between cranberries and wakame?

  • Cranberries are higher in fiber and vitamin C; however, wakame is richer in manganese, folate, copper, iron, magnesium, vitamin B2, and calcium.
  • Wakame's daily need coverage for manganese is 49% more.
  • Wakame contains 7 times less fiber than cranberries. Cranberries contain 3.6g of fiber, while wakame contains 0.5g.
  • Cranberries have less sodium.

We used Cranberries, raw and Seaweed, wakame, raw types in this article.

Infographic

Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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 +60%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +1683.3%
Contains more CalciumCalcium +1775%
Contains more IronIron +847.8%
Contains more CopperCopper +407.1%
Contains more ZincZinc +322.2%
Contains more PhosphorusPhosphorus +627.3%
Contains more ManganeseManganese +424.3%
Contains more SeleniumSelenium +600%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Wakame
Wakame
7
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 +366.7%
Contains more Vitamin EVitamin E +32%
Contains more Vitamin B6Vitamin B6 +2750%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B3Vitamin B3 +1484.2%
Contains more Vitamin B5Vitamin B5 +136.3%
Contains more FolateFolate +19500%
Contains more CholineCholine +152.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.3µg

All nutrients comparison - raw data values

Nutrient Cranberries Wakame DV% diff.
Folate 1µg 196µg 49%
Manganese 0.267mg 1.4mg 49%
Sodium 2mg 872mg 38%
Copper 0.056mg 0.284mg 25%
Magnesium 6mg 107mg 24%
Iron 0.23mg 2.18mg 24%
Vitamin B2 0.02mg 0.23mg 16%
Calcium 8mg 150mg 14%
Fiber 3.6g 0.5g 12%
Vitamin C 14mg 3mg 12%
Phosphorus 11mg 80mg 10%
Vitamin B3 0.101mg 1.6mg 9%
Vitamin B5 0.295mg 0.697mg 8%
Protein 0.46g 3.03g 5%
Vitamin B1 0.012mg 0.06mg 4%
Vitamin B6 0.057mg 0.002mg 4%
Zinc 0.09mg 0.38mg 3%
Vitamin A 3µg 18µg 2%
Choline 5.5mg 13.9mg 2%
Vitamin E 1.32mg 1mg 2%
Potassium 80mg 50mg 1%
Fats 0.13g 0.64g 1%
Selenium 0.1µg 0.7µg 1%
Fructose 0.67g 1%
Polyunsaturated fat 0.055g 0.218g 1%
Carbs 11.97g 9.14g 1%
Saturated fat 0.008g 0.13g 1%
Calories 46kcal 45kcal 0%
Net carbs 8.37g 8.64g N/A
Sugar 4.27g 0.65g N/A
Vitamin K 5µg 5.3µg 0%
Monounsaturated fat 0.018g 0.058g 0%
Tryptophan 0.003mg 0.035mg 0%
Threonine 0.028mg 0.165mg 0%
Isoleucine 0.033mg 0.087mg 0%
Leucine 0.053mg 0.257mg 0%
Lysine 0.039mg 0.112mg 0%
Methionine 0.003mg 0.063mg 0%
Phenylalanine 0.036mg 0.112mg 0%
Valine 0.045mg 0.209mg 0%
Histidine 0.018mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Wakame
Wakame
3
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 CarbsCarbs +31%
Contains more ProteinProtein +558.7%
Contains more FatsFats +392.3%
Contains more OtherOther +5900%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 -93.8%
Contains more Mono. FatMonounsaturated fat +222.2%
Contains more Poly. FatPolyunsaturated fat +296.4%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.