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Lemongrass vs. Wakame — In-Depth Nutrition Comparison

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Differences between lemongrass and wakame

  • Lemongrass has more manganese, iron, potassium, and zinc, while wakame has more folate, vitamin B5, magnesium, calcium, and vitamin B2.
  • Lemongrass's daily need coverage for manganese is 166% higher.
  • Wakame contains 14 times less potassium than lemongrass. Lemongrass contains 723mg of potassium, while wakame contains 50mg.
  • The amount of sodium in lemongrass is lower.

The food types used in this comparison are Lemon grass (citronella), raw and Seaweed, wakame, raw.

Infographic

Lemongrass 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 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
Wakame
2
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 +1346%
Contains more IronIron +274.8%
Contains more ZincZinc +486.8%
Contains more PhosphorusPhosphorus +26.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +273.1%
Contains more MagnesiumMagnesium +78.3%
Contains more CalciumCalcium +130.8%
~equal in Copper ~0.284mg
~equal in Selenium ~0.7µg

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 8.7% 0% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
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 B6Vitamin B6 +3900%
Contains more Vitamin CVitamin C +15.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +70.4%
Contains more Vitamin B3Vitamin B3 +45.3%
Contains more Vitamin B5Vitamin B5 +1294%
Contains more FolateFolate +161.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 g
Wakame
4
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 CarbsCarbs +176.9%
Contains more ProteinProtein +66.5%
Contains more FatsFats +30.6%
Contains more WaterWater +13.3%
Contains more OtherOther +300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 16% 50%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 g
Wakame
2
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 Poly. FatPolyunsaturated fat +28.2%
~equal in Saturated fat ~0.13g
~equal in Monounsaturated fat ~0.058g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lemongrass Wakame DV% diff.
Manganese 5.224mg 1.4mg 166%
Iron 8.17mg 2.18mg 75%
Sodium 6mg 872mg 38%
Folate 75µg 196µg 30%
Potassium 723mg 50mg 20%
Zinc 2.23mg 0.38mg 17%
Vitamin B5 0.05mg 0.697mg 13%
Magnesium 60mg 107mg 11%
Calcium 65mg 150mg 9%
Vitamin B2 0.135mg 0.23mg 7%
Vitamin E 1mg 7%
Vitamin B6 0.08mg 0.002mg 6%
Carbs 25.31g 9.14g 5%
Vitamin K 5.3µg 4%
Vitamin B3 1.101mg 1.6mg 3%
Calories 99kcal 45kcal 3%
Phosphorus 101mg 80mg 3%
Choline 13.9mg 3%
Protein 1.82g 3.03g 2%
Copper 0.266mg 0.284mg 2%
Fiber 0.5g 2%
Vitamin A 0µg 18µg 2%
Fats 0.49g 0.64g 0%
Vitamin C 2.6mg 3mg 0%
Net carbs 25.31g 8.64g N/A
Sugar 0.65g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B1 0.065mg 0.06mg 0%
Saturated fat 0.119g 0.13g 0%
Monounsaturated fat 0.054g 0.058g 0%
Polyunsaturated fat 0.17g 0.218g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lemongrass 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
12%
Lemongrass
26%
Wakame
Minerals Daily Need Coverage Score
131%
Lemongrass
65%
Wakame

Comparison summary

Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1.5)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Lemongrass
Lemongrass is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Lemongrass
Lemongrass contains less Sodium (difference - 866mg)
Which food is lower in Saturated fat?
Lemongrass
Lemongrass is lower in Saturated fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.

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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.