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  6. Edamame vs. Wakame

Edamame vs. Wakame — In-Depth Nutrition Comparison

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Differences between edamame and wakame

  • Edamame has more folate, fiber, vitamin K, phosphorus, vitamin B1, potassium, and zinc, while wakame has more manganese and magnesium.
  • Wakame's daily need coverage for sodium is 38% higher.
  • Wakame contains 10 times less fiber than edamame. Edamame contains 5.2g of fiber, while wakame contains 0.5g.
  • The amount of sodium in edamame is lower.

The food types used in this comparison are Edamame, frozen, prepared and Seaweed, wakame, raw.

Infographic

Edamame 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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Wakame
Wakame
3
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 +772%
Contains more CopperCopper +21.5%
Contains more ZincZinc +260.5%
Contains more PhosphorusPhosphorus +111.3%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +67.2%
Contains more CalciumCalcium +138.1%
Contains more ManganeseManganese +36.7%
~equal in Iron ~2.18mg

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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
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 CVitamin C +103.3%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more Vitamin KVitamin K +403.8%
Contains more FolateFolate +58.7%
Contains more CholineCholine +305%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +47.1%
Contains more Vitamin B2Vitamin B2 +48.4%
Contains more Vitamin B3Vitamin B3 +74.9%
Contains more Vitamin B5Vitamin B5 +76.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Wakame DV% diff.
Sodium 6mg 872mg 38%
Folate 311µg 196µg 29%
Fiber 5.2g 0.5g 19%
Protein 11.91g 3.03g 18%
Vitamin K 26.7µg 5.3µg 18%
Manganese 1.024mg 1.4mg 16%
Polyunsaturated fat 2.156g 0.218g 13%
Phosphorus 169mg 80mg 13%
Vitamin B1 0.2mg 0.06mg 12%
Potassium 436mg 50mg 11%
Magnesium 64mg 107mg 10%
Zinc 1.37mg 0.38mg 9%
Calcium 63mg 150mg 9%
Vitamin B6 0.1mg 0.002mg 8%
Choline 56.3mg 13.9mg 8%
Copper 0.345mg 0.284mg 7%
Fats 5.2g 0.64g 7%
Vitamin B5 0.395mg 0.697mg 6%
Vitamin B2 0.155mg 0.23mg 6%
Calories 121kcal 45kcal 4%
Vitamin B3 0.915mg 1.6mg 4%
Monounsaturated fat 1.282g 0.058g 3%
Vitamin C 6.1mg 3mg 3%
Vitamin E 0.68mg 1mg 2%
Saturated fat 0.62g 0.13g 2%
Starch 1.51g 1%
Iron 2.27mg 2.18mg 1%
Carbs 8.91g 9.14g 0%
Net carbs 3.71g 8.64g N/A
Sugar 2.18g 0.65g N/A
Vitamin A 15µg 18µg 0%
Selenium 0.8µg 0.7µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.035mg 0%
Threonine 0.331mg 0.165mg 0%
Isoleucine 0.3mg 0.087mg 0%
Leucine 0.745mg 0.257mg 0%
Lysine 0.745mg 0.112mg 0%
Methionine 0.141mg 0.063mg 0%
Phenylalanine 0.488mg 0.112mg 0%
Valine 0.324mg 0.209mg 0%
Histidine 0.267mg 0.015mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g 0.186g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 ProteinProtein +293.1%
Contains more FatsFats +712.5%
Contains more OtherOther +495%
~equal in Carbs ~9.14g
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 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 +2110.3%
Contains more Poly. FatPolyunsaturated fat +889%
Contains less Sat. FatSaturated fat -79%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.