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  6. Maitake mushrooms vs. Wakame

Maitake mushrooms vs. Wakame — In-Depth Nutrition Comparison

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Important differences between maitake mushrooms and wakame

  • Maitake mushrooms have more vitamin D, vitamin B3, and fiber; however, wakame has more manganese, folate, iron, magnesium, calcium, and vitamin B5.
  • Maitake mushrooms' daily need coverage for vitamin D is 187% more.
  • Maitake mushrooms have 5 times more fiber than wakame. Maitake mushrooms have 2.7g of fiber, while wakame has 0.5g.
  • Maitake mushrooms are lower in sodium.

The food varieties used in the comparison are Mushrooms, maitake, raw and Seaweed, wakame, raw.

Infographic

Maitake mushrooms 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 7.1% 0.3% 18% 11% 84% 20% 32% 0.13% 7.7% 12%
Wakame
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 +308%
Contains more ZincZinc +97.4%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +214.3%
Contains more MagnesiumMagnesium +970%
Contains more CalciumCalcium +14900%
Contains more IronIron +626.7%
Contains more CopperCopper +12.7%
Contains more ManganeseManganese +2272.9%
~equal in Phosphorus ~80mg

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 0% 0% 0.2% 422% 37% 56% 123% 16% 13% 0% 0% 16%
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +143.3%
Contains more Vitamin B3Vitamin B3 +311.6%
Contains more Vitamin B6Vitamin B6 +2700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B5Vitamin B5 +158.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +833.3%
~equal in Vitamin B2 ~0.23mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maitake mushrooms Wakame DV% diff.
Vitamin D 28.1µg 0µg 141%
Vitamin D 1123 IU 0 IU 140%
Manganese 0.059mg 1.4mg 58%
Folate 21µg 196µg 44%
Sodium 1mg 872mg 38%
Vitamin B3 6.585mg 1.6mg 31%
Iron 0.3mg 2.18mg 24%
Magnesium 10mg 107mg 23%
Calcium 1mg 150mg 15%
Fiber 2.7g 0.5g 9%
Vitamin B5 0.27mg 0.697mg 9%
Vitamin E 0.01mg 1mg 7%
Vitamin B1 0.146mg 0.06mg 7%
Choline 51.1mg 13.9mg 7%
Potassium 204mg 50mg 5%
Copper 0.252mg 0.284mg 4%
Vitamin B6 0.056mg 0.002mg 4%
Vitamin K 0µg 5.3µg 4%
Vitamin C 0mg 3mg 3%
Zinc 0.75mg 0.38mg 3%
Selenium 2.2µg 0.7µg 3%
Protein 1.94g 3.03g 2%
Vitamin A 0µg 18µg 2%
Calories 31kcal 45kcal 1%
Fats 0.19g 0.64g 1%
Carbs 6.97g 9.14g 1%
Phosphorus 74mg 80mg 1%
Vitamin B2 0.242mg 0.23mg 1%
Polyunsaturated fat 0.09g 0.218g 1%
Net carbs 4.27g 8.64g N/A
Sugar 2.07g 0.65g N/A
Saturated fat 0.03g 0.13g 0%
Monounsaturated fat 0.03g 0.058g 0%
Tryptophan 0.035mg 0.035mg 0%
Threonine 0.095mg 0.165mg 0%
Isoleucine 0.055mg 0.087mg 0%
Leucine 0.08mg 0.257mg 0%
Lysine 0.09mg 0.112mg 0%
Methionine 0.015mg 0.063mg 0%
Phenylalanine 0.06mg 0.112mg 0%
Valine 0.1mg 0.209mg 0%
Histidine 0.045mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 g
Wakame
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 WaterWater +13%
Contains more ProteinProtein +56.2%
Contains more FatsFats +236.8%
Contains more CarbsCarbs +31.1%
Contains more OtherOther +1258.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 20% 60%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.09 g
Wakame
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 less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +93.3%
Contains more Poly. FatPolyunsaturated fat +142.2%

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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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/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.