Lentil vs. Wakame — In-Depth Nutrition Comparison
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How are lentil and wakame different?
- Lentil is higher in fiber, iron, phosphorus, vitamin B6, and potassium; however, wakame is richer in manganese, magnesium, calcium, and vitamin B2.
- Daily need coverage for manganese for wakame is 39% higher.
- Lentil contains 89 times more vitamin B6 than wakame. While lentil contains 0.178mg of vitamin B6, wakame contains only 0.002mg.
- Lentil has less sodium.
Lentils, mature seeds, cooked, boiled, without salt and Seaweed, wakame, raw are the varieties used in this article.
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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.
| Contains more PotassiumPotassium | +638% |
| Contains more IronIron | +52.8% |
| Contains more ZincZinc | +234.2% |
| Contains more PhosphorusPhosphorus | +125% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +300% |
| Contains more MagnesiumMagnesium | +197.2% |
| Contains more CalciumCalcium | +689.5% |
| Contains more CopperCopper | +13.1% |
| Contains more ManganeseManganese | +183.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +181.7% |
| Contains more Vitamin B6Vitamin B6 | +8800% |
| Contains more CholineCholine | +135.3% |
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +809.1% |
| Contains more Vitamin B2Vitamin B2 | +215.1% |
| Contains more Vitamin B3Vitamin B3 | +50.9% |
| Contains more Vitamin KVitamin K | +211.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.494mg | 1.4mg | 39% |
| Sodium | 2mg | 872mg | 38% |
| Fiber | 7.9g | 0.5g | 30% |
| Magnesium | 36mg | 107mg | 17% |
| Vitamin B6 | 0.178mg | 0.002mg | 14% |
| Iron | 3.33mg | 2.18mg | 14% |
| Phosphorus | 180mg | 80mg | 14% |
| Calcium | 19mg | 150mg | 13% |
| Vitamin B2 | 0.073mg | 0.23mg | 12% |
| Protein | 9.02g | 3.03g | 12% |
| Vitamin B1 | 0.169mg | 0.06mg | 9% |
| Potassium | 369mg | 50mg | 9% |
| Zinc | 1.27mg | 0.38mg | 8% |
| Vitamin E | 0.11mg | 1mg | 6% |
| Folate | 181µg | 196µg | 4% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Calories | 116kcal | 45kcal | 4% |
| Copper | 0.251mg | 0.284mg | 4% |
| Carbs | 20.13g | 9.14g | 4% |
| Vitamin B3 | 1.06mg | 1.6mg | 3% |
| Vitamin K | 1.7µg | 5.3µg | 3% |
| Choline | 32.7mg | 13.9mg | 3% |
| Vitamin A | 0µg | 18µg | 2% |
| Vitamin C | 1.5mg | 3mg | 2% |
| Vitamin B5 | 0.638mg | 0.697mg | 1% |
| Fats | 0.38g | 0.64g | 0% |
| Net carbs | 12.23g | 8.64g | N/A |
| Sugar | 1.8g | 0.65g | N/A |
| Saturated fat | 0.053g | 0.13g | 0% |
| Monounsaturated fat | 0.064g | 0.058g | 0% |
| Polyunsaturated fat | 0.175g | 0.218g | 0% |
| Tryptophan | 0.081mg | 0.035mg | 0% |
| Threonine | 0.323mg | 0.165mg | 0% |
| Isoleucine | 0.39mg | 0.087mg | 0% |
| Leucine | 0.654mg | 0.257mg | 0% |
| Lysine | 0.63mg | 0.112mg | 0% |
| Methionine | 0.077mg | 0.063mg | 0% |
| Phenylalanine | 0.445mg | 0.112mg | 0% |
| Valine | 0.448mg | 0.209mg | 0% |
| Histidine | 0.254mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +197.7% |
| Contains more CarbsCarbs | +120.2% |
| Contains more FatsFats | +68.4% |
| Contains more WaterWater | +14.9% |
| Contains more OtherOther | +767.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -59.2% |
| Contains more Poly. FatPolyunsaturated fat | +24.6% |
~equal in
Monounsaturated fat
~0.058g
