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  6. Cream cracker vs. Wakame

Cream cracker vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between cream cracker and wakame

  • Cream cracker has more iron, vitamin B3, vitamin B1, vitamin B12, and selenium; however, wakame is richer in manganese, magnesium, copper, and calcium.
  • Cream cracker covers your daily iron needs 65% more than wakame.
  • Wakame contains less saturated fat.

Specific food types used in this comparison are Crackers, cream, GAMESA SABROSAS and Seaweed, wakame, raw.

Infographic

Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Wakame
Wakame
5
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 +158%
Contains more IronIron +238.5%
Contains more ZincZinc +73.7%
Contains more PhosphorusPhosphorus +22.5%
Contains more SeleniumSelenium +1257.1%
Contains more MagnesiumMagnesium +328%
Contains more CalciumCalcium +476.9%
Contains more CopperCopper +155.9%
Contains less SodiumSodium -24%
Contains more ManganeseManganese +79.9%

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 0% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Wakame
Wakame
5
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 EVitamin E +59%
Contains more Vitamin B1Vitamin B1 +396.7%
Contains more Vitamin B3Vitamin B3 +217.5%
Contains more Vitamin B6Vitamin B6 +3150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +237.7%
Contains more Vitamin B5Vitamin B5 +50.9%
Contains more FolateFolate +31.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg

All nutrients comparison - raw data values

Nutrient Cream cracker Wakame DV% diff.
Iron 7.38mg 2.18mg 65%
Fats 20.37g 0.64g 30%
Manganese 0.778mg 1.4mg 27%
Monounsaturated fat 10.625g 0.058g 26%
Saturated fat 5.362g 0.13g 24%
Calories 484kcal 45kcal 22%
Vitamin B3 5.08mg 1.6mg 22%
Starch 51.87g 21%
Magnesium 25mg 107mg 20%
Vitamin B1 0.298mg 0.06mg 20%
Copper 0.111mg 0.284mg 19%
Vitamin B12 0.46µg 0µg 19%
Carbs 64.55g 9.14g 18%
Selenium 9.5µg 0.7µg 16%
Polyunsaturated fat 2.45g 0.218g 15%
Calcium 26mg 150mg 12%
Folate 149µg 196µg 12%
Sodium 1148mg 872mg 12%
Vitamin K 17.9µg 5.3µg 11%
Protein 7.01g 3.03g 8%
Fiber 2.4g 0.5g 8%
Vitamin B5 0.462mg 0.697mg 5%
Vitamin B6 0.065mg 0.002mg 5%
Vitamin E 1.59mg 1mg 4%
Phosphorus 98mg 80mg 3%
Zinc 0.66mg 0.38mg 3%
Choline 13.9mg 3%
Vitamin C 3mg 3%
Vitamin A 18µg 2%
Potassium 129mg 50mg 2%
Vitamin B2 0.24mg 0.23mg 1%
Fructose 0.95g 1%
Net carbs 62.15g 8.64g N/A
Sugar 9.37g 0.65g N/A
Trans fat 3.969g 0g N/A
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Wakame
Wakame
2
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 ProteinProtein +131.4%
Contains more FatsFats +3082.8%
Contains more CarbsCarbs +606.2%
Contains more WaterWater +1697.5%
Contains more OtherOther +98.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Wakame
Wakame
1
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 more Mono. FatMonounsaturated fat +18219%
Contains more Poly. FatPolyunsaturated fat +1023.9%
Contains less Sat. FatSaturated fat -97.6%

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.