Mustard vs. Wakame — In-Depth Nutrition Comparison
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A recap on differences between mustard and wakame
- Mustard is higher in selenium, fiber, and vitamin B1, yet wakame is higher in folate, manganese, copper, magnesium, vitamin B2, and vitamin B5.
- Mustard covers your daily selenium needs 60% more than wakame.
- Mustard contains 8 times more fiber than wakame. While mustard contains 4g of fiber, wakame contains only 0.5g.
- The amount of sodium in wakame is lower.
Food varieties used in this article are Mustard, prepared, yellow and Seaweed, wakame, raw.
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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 | +204% |
| Contains more ZincZinc | +68.4% |
| Contains more PhosphorusPhosphorus | +35% |
| Contains more SeleniumSelenium | +4685.7% |
| Contains more MagnesiumMagnesium | +122.9% |
| Contains more CalciumCalcium | +138.1% |
| Contains more IronIron | +35.4% |
| Contains more CopperCopper | +283.8% |
| Contains less SodiumSodium | -21% |
| Contains more ManganeseManganese | +231.8% |
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 | +195% |
| Contains more Vitamin B6Vitamin B6 | +3400% |
| Contains more CholineCholine | +61.2% |
| Contains more Vitamin CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +260% |
| Contains more Vitamin EVitamin E | +177.8% |
| Contains more Vitamin B2Vitamin B2 | +228.6% |
| Contains more Vitamin B3Vitamin B3 | +183.2% |
| Contains more Vitamin B5Vitamin B5 | +174.4% |
| Contains more Vitamin KVitamin K | +278.6% |
| Contains more FolateFolate | +2700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 33.5µg | 0.7µg | 60% |
| Folate | 7µg | 196µg | 47% |
| Manganese | 0.422mg | 1.4mg | 43% |
| Copper | 0.074mg | 0.284mg | 23% |
| Fiber | 4g | 0.5g | 14% |
| Magnesium | 48mg | 107mg | 14% |
| Vitamin B2 | 0.07mg | 0.23mg | 12% |
| Vitamin B1 | 0.177mg | 0.06mg | 10% |
| Sodium | 1104mg | 872mg | 10% |
| Vitamin B5 | 0.254mg | 0.697mg | 9% |
| Calcium | 63mg | 150mg | 9% |
| Iron | 1.61mg | 2.18mg | 7% |
| Vitamin B3 | 0.565mg | 1.6mg | 6% |
| Vitamin B6 | 0.07mg | 0.002mg | 5% |
| Monounsaturated fat | 2.182g | 0.058g | 5% |
| Phosphorus | 108mg | 80mg | 4% |
| Vitamin E | 0.36mg | 1mg | 4% |
| Polyunsaturated fat | 0.774g | 0.218g | 4% |
| Fats | 3.34g | 0.64g | 4% |
| Potassium | 152mg | 50mg | 3% |
| Vitamin K | 1.4µg | 5.3µg | 3% |
| Vitamin C | 0.3mg | 3mg | 3% |
| Choline | 22.4mg | 13.9mg | 2% |
| Zinc | 0.64mg | 0.38mg | 2% |
| Calories | 60kcal | 45kcal | 1% |
| Protein | 3.74g | 3.03g | 1% |
| Vitamin A | 5µg | 18µg | 1% |
| Carbs | 5.83g | 9.14g | 1% |
| Net carbs | 1.83g | 8.64g | N/A |
| Sugar | 0.92g | 0.65g | N/A |
| Starch | 0.64g | 0% | |
| Trans fat | 0.009g | 0g | N/A |
| Saturated fat | 0.214g | 0.13g | 0% |
| Tryptophan | 0.009mg | 0.035mg | 0% |
| Threonine | 0.167mg | 0.165mg | 0% |
| Isoleucine | 0.146mg | 0.087mg | 0% |
| Leucine | 0.292mg | 0.257mg | 0% |
| Lysine | 0.264mg | 0.112mg | 0% |
| Methionine | 0.076mg | 0.063mg | 0% |
| Phenylalanine | 0.161mg | 0.112mg | 0% |
| Valine | 0.189mg | 0.209mg | 0% |
| Histidine | 0.119mg | 0.015mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - EPA | 0g | 0.186g | N/A |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +23.4% |
| Contains more FatsFats | +421.9% |
| Contains more CarbsCarbs | +56.8% |
| Contains more OtherOther | +113.6% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3662.1% |
| Contains more Poly. FatPolyunsaturated fat | +255% |
| Contains less Sat. FatSaturated fat | -39.3% |
