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  6. Minestrone vs. Wakame

Minestrone vs. Wakame — In-Depth Nutrition Comparison

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How are minestrone and wakame different?

  • Minestrone is higher in vitamin A; however, wakame is richer in manganese, folate, copper, magnesium, iron, vitamin B2, calcium, and vitamin B5.
  • Daily need coverage for manganese for wakame is 54% higher.
  • Minestrone contains 3 times more vitamin A than wakame. While minestrone contains 970IU of vitamin A, wakame contains only 360IU.
  • Minestrone has less sodium.

Soup, minestrone, canned, prepared with equal volume water and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Minestrone vs Wakame infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
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 more PotassiumPotassium +160%
Contains less SodiumSodium -70.9%
Contains more MagnesiumMagnesium +3466.7%
Contains more CalciumCalcium +971.4%
Contains more IronIron +473.7%
Contains more CopperCopper +456.9%
Contains more ZincZinc +22.6%
Contains more PhosphorusPhosphorus +247.8%
Contains more ManganeseManganese +821.1%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Wakame
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 AVitamin A +172.2%
Contains more Vitamin B6Vitamin B6 +1950%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +1177.8%
Contains more Vitamin B3Vitamin B3 +309.2%
Contains more Vitamin B5Vitamin B5 +397.9%
Contains more FolateFolate +1206.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Minestrone Wakame DV% diff.
Manganese 0.152mg 1.4mg 54%
Folate 15µg 196µg 45%
Sodium 254mg 872mg 27%
Copper 0.051mg 0.284mg 26%
Magnesium 3mg 107mg 25%
Iron 0.38mg 2.18mg 23%
Vitamin B2 0.018mg 0.23mg 16%
Calcium 14mg 150mg 14%
Vitamin B5 0.14mg 0.697mg 11%
Vitamin B3 0.391mg 1.6mg 8%
Phosphorus 23mg 80mg 8%
Vitamin E 1mg 7%
Vitamin K 5.3µg 4%
Vitamin A 49µg 18µg 3%
Vitamin B1 0.022mg 0.06mg 3%
Vitamin B6 0.041mg 0.002mg 3%
Choline 13.9mg 3%
Vitamin C 0.5mg 3mg 3%
Protein 1.77g 3.03g 3%
Potassium 130mg 50mg 2%
Polyunsaturated fat 0.46g 0.218g 2%
Monounsaturated fat 0.29g 0.058g 1%
Calories 34kcal 45kcal 1%
Selenium 0.7µg 1%
Zinc 0.31mg 0.38mg 1%
Carbs 4.66g 9.14g 1%
Fats 1.04g 0.64g 1%
Net carbs 4.26g 8.64g N/A
Cholesterol 1mg 0mg 0%
Sugar 0.65g N/A
Fiber 0.4g 0.5g 0%
Saturated fat 0.23g 0.13g 0%
Tryptophan 0.013mg 0.035mg 0%
Threonine 0.043mg 0.165mg 0%
Isoleucine 0.054mg 0.087mg 0%
Leucine 0.098mg 0.257mg 0%
Lysine 0.076mg 0.112mg 0%
Methionine 0.018mg 0.063mg 0%
Phenylalanine 0.064mg 0.112mg 0%
Valine 0.074mg 0.209mg 0%
Histidine 0.03mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Wakame
Wakame
3
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 FatsFats +62.5%
Contains more WaterWater +14.2%
Contains more ProteinProtein +71.2%
Contains more CarbsCarbs +96.1%
Contains more OtherOther +500%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 +400%
Contains more Poly. FatPolyunsaturated fat +111%
Contains less Sat. FatSaturated fat -43.5%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.