Dates vs. Wakame — In-Depth Nutrition Comparison
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What are the main differences between dates and wakame?
- Dates are richer in fiber, potassium, and vitamin B6, while wakame is higher in manganese, folate, magnesium, iron, vitamin B2, and calcium.
- Wakame's daily need coverage for manganese is 49% higher.
- Wakame has 83 times less vitamin B6 than dates. Dates have 0.165mg of vitamin B6, while wakame has 0.002mg.
- Dates are lower in sodium.
We used Dates, deglet noor and Seaweed, wakame, raw types in this comparison.
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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 | +1212% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +328.6% |
| Contains more MagnesiumMagnesium | +148.8% |
| Contains more CalciumCalcium | +284.6% |
| Contains more IronIron | +113.7% |
| Contains more CopperCopper | +37.9% |
| Contains more ZincZinc | +31% |
| Contains more PhosphorusPhosphorus | +29% |
| Contains more ManganeseManganese | +434.4% |
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 | +8150% |
| Contains more Vitamin CVitamin C | +650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1900% |
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin B2Vitamin B2 | +248.5% |
| Contains more Vitamin B3Vitamin B3 | +25.6% |
| Contains more Vitamin B5Vitamin B5 | +18.3% |
| Contains more Vitamin KVitamin K | +96.3% |
| Contains more FolateFolate | +931.6% |
| Contains more CholineCholine | +120.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.262mg | 1.4mg | 49% |
| Folate | 19µg | 196µg | 44% |
| Sodium | 2mg | 872mg | 38% |
| Fiber | 8g | 0.5g | 30% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 9.14g | 22% |
| Potassium | 656mg | 50mg | 18% |
| Magnesium | 43mg | 107mg | 15% |
| Iron | 1.02mg | 2.18mg | 15% |
| Vitamin B2 | 0.066mg | 0.23mg | 13% |
| Vitamin B6 | 0.165mg | 0.002mg | 13% |
| Calories | 282kcal | 45kcal | 12% |
| Calcium | 39mg | 150mg | 11% |
| Copper | 0.206mg | 0.284mg | 9% |
| Vitamin E | 0.05mg | 1mg | 6% |
| Selenium | 3µg | 0.7µg | 4% |
| Phosphorus | 62mg | 80mg | 3% |
| Vitamin C | 0.4mg | 3mg | 3% |
| Vitamin K | 2.7µg | 5.3µg | 2% |
| Vitamin A | 0µg | 18µg | 2% |
| Vitamin B3 | 1.274mg | 1.6mg | 2% |
| Vitamin B5 | 0.589mg | 0.697mg | 2% |
| Polyunsaturated fat | 0.019g | 0.218g | 1% |
| Zinc | 0.29mg | 0.38mg | 1% |
| Choline | 6.3mg | 13.9mg | 1% |
| Protein | 2.45g | 3.03g | 1% |
| Vitamin B1 | 0.052mg | 0.06mg | 1% |
| Fats | 0.39g | 0.64g | 0% |
| Net carbs | 67.03g | 8.64g | N/A |
| Sugar | 63.35g | 0.65g | N/A |
| Saturated fat | 0.032g | 0.13g | 0% |
| Monounsaturated fat | 0.036g | 0.058g | 0% |
| Tryptophan | 0.012mg | 0.035mg | 0% |
| Threonine | 0.043mg | 0.165mg | 0% |
| Isoleucine | 0.049mg | 0.087mg | 0% |
| Leucine | 0.084mg | 0.257mg | 0% |
| Lysine | 0.066mg | 0.112mg | 0% |
| Methionine | 0.022mg | 0.063mg | 0% |
| Phenylalanine | 0.05mg | 0.112mg | 0% |
| Valine | 0.071mg | 0.209mg | 0% |
| Histidine | 0.032mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +720.9% |
| Contains more ProteinProtein | +23.7% |
| Contains more FatsFats | +64.1% |
| Contains more WaterWater | +289.6% |
| Contains more OtherOther | +350% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.4% |
| Contains more Mono. FatMonounsaturated fat | +61.1% |
| Contains more Poly. FatPolyunsaturated fat | +1047.4% |
