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  6. Millet raw vs. Wakame

Millet raw vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between millet raw and wakame

  • Millet raw has more copper, fiber, vitamin B1, vitamin B6, phosphorus, vitamin B3, and zinc; however, wakame is richer in folate and calcium.
  • Millet raw covers your daily copper needs 52% more than wakame.
  • Wakame has 192 times less vitamin B6 than millet raw. Millet raw has 0.384mg of vitamin B6, while wakame has 0.002mg.
  • Millet raw contains less sodium.

Specific food types used in this comparison are Millet, raw and Seaweed, wakame, raw.

Infographic

Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Wakame
Wakame
1
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 +290%
Contains more IronIron +38.1%
Contains more CopperCopper +164.1%
Contains more ZincZinc +342.1%
Contains more PhosphorusPhosphorus +256.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +16.6%
Contains more SeleniumSelenium +285.7%
Contains more CalciumCalcium +1775%
~equal in Magnesium ~107mg

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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 Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin B1Vitamin B1 +601.7%
Contains more Vitamin B2Vitamin B2 +26.1%
Contains more Vitamin B3Vitamin B3 +195%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B6Vitamin B6 +19100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin KVitamin K +488.9%
Contains more FolateFolate +130.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Wakame DV% diff.
Copper 0.75mg 0.284mg 52%
Sodium 5mg 872mg 38%
Fiber 8.5g 0.5g 32%
Vitamin B1 0.421mg 0.06mg 30%
Vitamin B6 0.384mg 0.002mg 29%
Phosphorus 285mg 80mg 29%
Folate 85µg 196µg 28%
Carbs 72.85g 9.14g 21%
Vitamin B3 4.72mg 1.6mg 20%
Calories 378kcal 45kcal 17%
Protein 11.02g 3.03g 16%
Calcium 8mg 150mg 14%
Polyunsaturated fat 2.134g 0.218g 13%
Zinc 1.68mg 0.38mg 12%
Iron 3.01mg 2.18mg 10%
Manganese 1.632mg 1.4mg 10%
Fats 4.22g 0.64g 6%
Vitamin E 0.05mg 1mg 6%
Vitamin B2 0.29mg 0.23mg 5%
Vitamin K 0.9µg 5.3µg 4%
Potassium 195mg 50mg 4%
Selenium 2.7µg 0.7µg 4%
Vitamin B5 0.848mg 0.697mg 3%
Vitamin C 0mg 3mg 3%
Choline 13.9mg 3%
Saturated fat 0.723g 0.13g 3%
Vitamin A 0µg 18µg 2%
Magnesium 114mg 107mg 2%
Monounsaturated fat 0.773g 0.058g 2%
Net carbs 64.35g 8.64g N/A
Sugar 0.65g N/A
Tryptophan 0.119mg 0.035mg 0%
Threonine 0.353mg 0.165mg 0%
Isoleucine 0.465mg 0.087mg 0%
Leucine 1.4mg 0.257mg 0%
Lysine 0.212mg 0.112mg 0%
Methionine 0.221mg 0.063mg 0%
Phenylalanine 0.58mg 0.112mg 0%
Valine 0.578mg 0.209mg 0%
Histidine 0.236mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Wakame
Wakame
2
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 ProteinProtein +263.7%
Contains more FatsFats +559.4%
Contains more CarbsCarbs +697%
Contains more WaterWater +822.6%
Contains more OtherOther +122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +1232.8%
Contains more Poly. FatPolyunsaturated fat +878.9%
Contains less Sat. FatSaturated fat -82%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.