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  6. Edible mushroom vs. Wakame

Edible mushroom vs. Wakame — In-Depth Nutrition Comparison

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How are Edible mushroom and Wakame different?

  • Edible mushroom is higher in Vitamin B5, Selenium, Vitamin B2, and Vitamin B3, however, Wakame is richer in Manganese, Folate, Magnesium, Iron, and Calcium.
  • Daily need coverage for Manganese from Wakame is 59% higher.
  • Edible mushroom contains 13 times more Selenium than Wakame. While Edible mushroom contains 9.3µg of Selenium, Wakame contains only 0.7µg.
  • Edible mushroom has less Sodium.

Mushrooms, white, raw and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Edible mushroom 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.
Edible mushroom
Edible mushroom
6
:
4
Wakame
Wakame
Contains more Potassium +536%
Contains less Sodium -99.4%
Contains more Zinc +36.8%
Contains more Copper +12%
Contains more Selenium +1228.6%
Contains more Calcium +4900%
Contains more Iron +336%
Contains more Magnesium +1088.9%
Contains more Manganese +2878.7%
Equal in Phosphorus - 80
Edible mushroom
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 19% 7% 37% 29% 1% 15% 106% 7% 51%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +536%
Contains less Sodium -99.4%
Contains more Zinc +36.8%
Contains more Copper +12%
Contains more Selenium +1228.6%
Contains more Calcium +4900%
Contains more Iron +336%
Contains more Magnesium +1088.9%
Contains more Manganese +2878.7%
Equal in Phosphorus - 80

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.
Edible mushroom
Edible mushroom
7
:
5
Wakame
Wakame
Contains more Vitamin D +∞%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +74.8%
Contains more Vitamin B3 +125.4%
Contains more Vitamin B5 +114.8%
Contains more Vitamin B6 +5100%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +9900%
Contains more Vitamin C +42.9%
Contains more Folate +1052.9%
Contains more Vitamin K +∞%
Edible mushroom
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 6% 7% 21% 93% 68% 90% 24% 13% 5% 0%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +74.8%
Contains more Vitamin B3 +125.4%
Contains more Vitamin B5 +114.8%
Contains more Vitamin B6 +5100%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +9900%
Contains more Vitamin C +42.9%
Contains more Folate +1052.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edible mushroom
Edible mushroom
2
:
3
Wakame
Wakame
Contains more Water +15.6%
Contains more Fats +88.2%
Contains more Carbs +180.4%
Contains more Other +737.2%
Equal in Protein - 3.03
Edible mushroom
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Wakame
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 Water +15.6%
Contains more Fats +88.2%
Contains more Carbs +180.4%
Contains more Other +737.2%
Equal in Protein - 3.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edible mushroom
Edible mushroom
1
:
2
Wakame
Wakame
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +36.3%
Edible mushroom
24% 76%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.16 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +36.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edible mushroom Wakame
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Edible mushroom Wakame Opinion
Net carbs 2.26g 8.64g Wakame
Protein 3.09g 3.03g Edible mushroom
Fats 0.34g 0.64g Wakame
Carbs 3.26g 9.14g Wakame
Calories 22kcal 45kcal Wakame
Fructose 0.17g Edible mushroom
Sugar 1.98g 0.65g Wakame
Fiber 1g 0.5g Edible mushroom
Calcium 3mg 150mg Wakame
Iron 0.5mg 2.18mg Wakame
Magnesium 9mg 107mg Wakame
Phosphorus 86mg 80mg Edible mushroom
Potassium 318mg 50mg Edible mushroom
Sodium 5mg 872mg Edible mushroom
Zinc 0.52mg 0.38mg Edible mushroom
Copper 0.318mg 0.284mg Edible mushroom
Manganese 0.047mg 1.4mg Wakame
Selenium 9.3µg 0.7µg Edible mushroom
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 0.01mg 1mg Wakame
Vitamin D 7IU 0IU Edible mushroom
Vitamin D 0.2µg 0µg Edible mushroom
Vitamin C 2.1mg 3mg Wakame
Vitamin B1 0.081mg 0.06mg Edible mushroom
Vitamin B2 0.402mg 0.23mg Edible mushroom
Vitamin B3 3.607mg 1.6mg Edible mushroom
Vitamin B5 1.497mg 0.697mg Edible mushroom
Vitamin B6 0.104mg 0.002mg Edible mushroom
Folate 17µg 196µg Wakame
Vitamin B12 0.04µg 0µg Edible mushroom
Vitamin K 0µg 5.3µg Wakame
Tryptophan 0.035mg 0.035mg
Threonine 0.107mg 0.165mg Wakame
Isoleucine 0.076mg 0.087mg Wakame
Leucine 0.12mg 0.257mg Wakame
Lysine 0.107mg 0.112mg Wakame
Methionine 0.031mg 0.063mg Wakame
Phenylalanine 0.085mg 0.112mg Wakame
Valine 0.232mg 0.209mg Edible mushroom
Histidine 0.057mg 0.015mg Edible mushroom
Saturated Fat 0.05g 0.13g Edible mushroom
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0g 0.058g Wakame
Polyunsaturated fat 0.16g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edible mushroom Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Edible mushroom
29%
Wakame
Minerals Daily Need Coverage Score
27%
Edible mushroom
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.33g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 867mg)
Which food is lower in Saturated Fat?
Edible mushroom
Edible mushroom is lower in Saturated Fat (difference - 0.08g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.