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  6. Marshmallow vs. Wakame

Marshmallow vs. Wakame — In-Depth Nutrition Comparison

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A recap on differences between marshmallow and wakame

  • Wakame is higher than marshmallow in manganese, folate, magnesium, iron, copper, vitamin B2, calcium, vitamin B5, and phosphorus.
  • Wakame covers your daily manganese needs 61% more than marshmallow.
  • The amount of sodium in marshmallow is lower.

Food varieties used in this article are Candies, marshmallows and Seaweed, wakame, raw.

Infographic

Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
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 -90.8%
Contains more SeleniumSelenium +142.9%
Contains more MagnesiumMagnesium +5250%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +900%
Contains more IronIron +847.8%
Contains more CopperCopper +192.8%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +900%
Contains more ManganeseManganese +17400%

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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Wakame
Wakame
10
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 +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5900%
Contains more Vitamin B2Vitamin B2 +22900%
Contains more Vitamin B3Vitamin B3 +1951.3%
Contains more Vitamin B5Vitamin B5 +13840%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +19500%
Contains more CholineCholine +13800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marshmallow Wakame DV% diff.
Manganese 0.008mg 1.4mg 61%
Folate 1µg 196µg 49%
Sodium 80mg 872mg 34%
Magnesium 2mg 107mg 25%
Carbs 81.3g 9.14g 24%
Iron 0.23mg 2.18mg 24%
Copper 0.097mg 0.284mg 21%
Vitamin B2 0.001mg 0.23mg 18%
Calcium 3mg 150mg 15%
Calories 318kcal 45kcal 14%
Vitamin B5 0.005mg 0.697mg 14%
Phosphorus 8mg 80mg 10%
Vitamin B3 0.078mg 1.6mg 10%
Vitamin E 0mg 1mg 7%
Vitamin B1 0.001mg 0.06mg 5%
Vitamin K 0µg 5.3µg 4%
Vitamin C 0mg 3mg 3%
Zinc 0.04mg 0.38mg 3%
Choline 0.1mg 13.9mg 3%
Fiber 0.1g 0.5g 2%
Selenium 1.7µg 0.7µg 2%
Protein 1.8g 3.03g 2%
Vitamin A 0µg 18µg 2%
Polyunsaturated fat 0.047g 0.218g 1%
Potassium 5mg 50mg 1%
Fats 0.2g 0.64g 1%
Net carbs 81.2g 8.64g N/A
Sugar 57.56g 0.65g N/A
Vitamin B6 0.003mg 0.002mg 0%
Saturated fat 0.056g 0.13g 0%
Monounsaturated fat 0.08g 0.058g 0%
Tryptophan 0mg 0.035mg 0%
Threonine 0.035mg 0.165mg 0%
Isoleucine 0.028mg 0.087mg 0%
Leucine 0.066mg 0.257mg 0%
Lysine 0.077mg 0.112mg 0%
Methionine 0.015mg 0.063mg 0%
Phenylalanine 0.042mg 0.112mg 0%
Valine 0.05mg 0.209mg 0%
Histidine 0.017mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 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 CarbsCarbs +789.5%
Contains more ProteinProtein +68.3%
Contains more FatsFats +220%
Contains more WaterWater +387.7%
Contains more OtherOther +2300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 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 less Sat. FatSaturated fat -56.9%
Contains more Mono. FatMonounsaturated fat +37.9%
Contains more Poly. FatPolyunsaturated fat +363.8%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.