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Salmon raw vs. Wakame — In-Depth Nutrition Comparison

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A recap on differences between salmon raw and wakame

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, and vitamin B5, yet wakame is higher in manganese, folate, and magnesium.
  • Salmon raw covers your daily vitamin B12 needs 133% more than wakame.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Seaweed, wakame, raw.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +880%
Contains more ZincZinc +68.4%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +5114.3%
Contains more MagnesiumMagnesium +269%
Contains more CalciumCalcium +1150%
Contains more IronIron +172.5%
Contains more CopperCopper +13.6%
Contains more ManganeseManganese +8650%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Wakame
6
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 B1Vitamin B1 +276.7%
Contains more Vitamin B2Vitamin B2 +65.2%
Contains more Vitamin B3Vitamin B3 +391.3%
Contains more Vitamin B5Vitamin B5 +138.7%
Contains more Vitamin B6Vitamin B6 +40800%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more FolateFolate +684%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
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 +554.8%
Contains more FatsFats +890.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.8%
Contains more OtherOther +35.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
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 +3525.9%
Contains more Poly. FatPolyunsaturated fat +1064.7%
Contains less Sat. FatSaturated fat -86.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Wakame DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.7µg 65%
Vitamin B6 0.818mg 0.002mg 63%
Manganese 0.016mg 1.4mg 60%
Folate 25µg 196µg 43%
Vitamin B3 7.86mg 1.6mg 39%
Sodium 44mg 872mg 36%
Protein 19.84g 3.03g 34%
Magnesium 29mg 107mg 19%
Vitamin B5 1.664mg 0.697mg 19%
Cholesterol 55mg 0mg 18%
Phosphorus 200mg 80mg 17%
Iron 0.8mg 2.18mg 17%
Polyunsaturated fat 2.539g 0.218g 15%
Vitamin B1 0.226mg 0.06mg 14%
Calcium 12mg 150mg 14%
Potassium 490mg 50mg 13%
Vitamin B2 0.38mg 0.23mg 12%
Fats 6.34g 0.64g 9%
Vitamin E 1mg 7%
Monounsaturated fat 2.103g 0.058g 5%
Calories 142kcal 45kcal 5%
Copper 0.25mg 0.284mg 4%
Vitamin K 5.3µg 4%
Saturated fat 0.981g 0.13g 4%
Carbs 0g 9.14g 3%
Choline 13.9mg 3%
Vitamin C 0mg 3mg 3%
Zinc 0.64mg 0.38mg 2%
Fiber 0g 0.5g 2%
Vitamin A 12µg 18µg 1%
Net carbs 0g 8.64g N/A
Sugar 0.65g N/A
Tryptophan 0.222mg 0.035mg 0%
Threonine 0.87mg 0.165mg 0%
Isoleucine 0.914mg 0.087mg 0%
Leucine 1.613mg 0.257mg 0%
Lysine 1.822mg 0.112mg 0%
Methionine 0.587mg 0.063mg 0%
Phenylalanine 0.775mg 0.112mg 0%
Valine 1.022mg 0.209mg 0%
Histidine 0.584mg 0.015mg 0%
Omega-3 - EPA 0.321g 0.186g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
26%
Wakame
Minerals Daily Need Coverage Score
49%
Salmon raw
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.851g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $13)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 828mg)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.