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  6. Hot and sour soup vs. Wakame

Hot and sour soup vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between hot and sour soup and wakame

  • The amount of manganese, folate, copper, magnesium, iron, vitamin B2, calcium, and vitamin B5 in wakame is higher than in hot and sour soup.
  • Wakame covers your daily manganese needs 57% more than hot and sour soup.

Specific food types used in this comparison are Soup, hot and sour, Chinese restaurant and Seaweed, wakame, raw.

Infographic

Hot and sour soup 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 6.4% 5.7% 4.9% 24% 8.7% 6% 14% 49% 11% 2.2%
Wakame
Wakame
8
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 less SodiumSodium -56.9%
Contains more MagnesiumMagnesium +1088.9%
Contains more CalciumCalcium +689.5%
Contains more IronIron +240.6%
Contains more CopperCopper +992.3%
Contains more ZincZinc +72.7%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +1547.1%
Contains more SeleniumSelenium +75%
~equal in Potassium ~50mg

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% 3% 7.8% 1.5% 6.5% 7.2% 9.5% 14% 15% 13% 2.8% 6% 22%
Wakame
Wakame
9
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 DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +3100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +187.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +156.4%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B2Vitamin B2 +641.9%
Contains more Vitamin B3Vitamin B3 +215.6%
Contains more Vitamin B5Vitamin B5 +207%
Contains more Vitamin KVitamin K +381.8%
Contains more FolateFolate +2350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91%
Protein: 2.58 g
Fats: 1.21 g
Carbs: 4.35 g
Water: 90.65 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 FatsFats +89.1%
Contains more WaterWater +13.3%
Contains more ProteinProtein +17.4%
Contains more CarbsCarbs +110.1%
Contains more OtherOther +495%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 35% 38%
Saturated fat: Sat. Fat 0.229 g
Monounsaturated fat: Mono. Fat 0.288 g
Polyunsaturated fat: Poly. Fat 0.311 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 +396.6%
Contains more Poly. FatPolyunsaturated fat +42.7%
Contains less Sat. FatSaturated fat -43.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hot and sour soup Wakame DV% diff.
Manganese 0.085mg 1.4mg 57%
Folate 8µg 196µg 47%
Copper 0.026mg 0.284mg 29%
Magnesium 9mg 107mg 23%
Sodium 376mg 872mg 22%
Iron 0.64mg 2.18mg 19%
Vitamin B2 0.031mg 0.23mg 15%
Calcium 19mg 150mg 13%
Vitamin B5 0.227mg 0.697mg 9%
Phosphorus 32mg 80mg 7%
Vitamin B3 0.507mg 1.6mg 7%
Cholesterol 21mg 0mg 7%
Lysine 153mg 0.112mg 7%
Choline 39.9mg 13.9mg 5%
Vitamin B6 0.064mg 0.002mg 5%
Vitamin B12 0.1µg 0µg 4%
Vitamin E 0.39mg 1mg 4%
Vitamin K 1.1µg 5.3µg 4%
Vitamin B1 0.026mg 0.06mg 3%
Vitamin C 0mg 3mg 3%
Carbs 4.35g 9.14g 2%
Vitamin A 9µg 18µg 1%
Starch 2.43g 1%
Vitamin D 0.1µg 0µg 1%
Monounsaturated fat 0.288g 0.058g 1%
Selenium 0.4µg 0.7µg 1%
Protein 2.58g 3.03g 1%
Polyunsaturated fat 0.311g 0.218g 1%
Vitamin D 5IU 0IU 1%
Fats 1.21g 0.64g 1%
Zinc 0.22mg 0.38mg 1%
Calories 39kcal 45kcal 0%
Net carbs 3.85g 8.64g N/A
Potassium 55mg 50mg 0%
Sugar 0.42g 0.65g N/A
Fiber 0.5g 0.5g 0%
Saturated fat 0.229g 0.13g 0%
Tryptophan 0.019mg 0.035mg 0%
Threonine 0.111mg 0.165mg 0%
Isoleucine 0.08mg 0.087mg 0%
Leucine 0.151mg 0.257mg 0%
Methionine 0.039mg 0.063mg 0%
Phenylalanine 0.085mg 0.112mg 0%
Valine 0.092mg 0.209mg 0%
Histidine 0.058mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A
Omega-3 - ALA 0.03g N/A
Omega-6 - Linoleic acid 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hot and sour soup Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
8%
Hot and sour soup
26%
Wakame
Minerals Daily Need Coverage Score
13%
Hot and sour soup
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.099g)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Hot and sour soup
Hot and sour soup is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Hot and sour soup
Hot and sour soup contains less Sodium (difference - 496mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Hot and sour soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174808/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.