Oatmeal vs. Wakame — In-Depth Nutrition Comparison
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Important differences between oatmeal and wakame
- Oatmeal has more iron, vitamin B6, vitamin B1, vitamin B3, and selenium; however, wakame has more folate, manganese, copper, and magnesium.
- Oatmeal's daily need coverage for iron is 47% more.
- Oatmeal has 145 times more vitamin B6 than wakame. Oatmeal has 0.29mg of vitamin B6, while wakame has 0.002mg.
- Oatmeal is lower in sodium.
The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 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 | +22% |
| Contains more IronIron | +173.4% |
| Contains more ZincZinc | +63.2% |
| Contains less SodiumSodium | -94.4% |
| Contains more SeleniumSelenium | +614.3% |
| Contains more MagnesiumMagnesium | +311.5% |
| Contains more CalciumCalcium | +87.5% |
| Contains more CopperCopper | +330.3% |
| Contains more ManganeseManganese | +150.9% |
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 AVitamin A | +622.2% |
| Contains more Vitamin B1Vitamin B1 | +333.3% |
| Contains more Vitamin B3Vitamin B3 | +89.1% |
| Contains more Vitamin B6Vitamin B6 | +14400% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1328.6% |
| Contains more Vitamin B5Vitamin B5 | +119.9% |
| Contains more Vitamin KVitamin K | +1225% |
| Contains more FolateFolate | +345.5% |
| Contains more CholineCholine | +195.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 2.18mg | 47% |
| Folate | 44µg | 196µg | 38% |
| Manganese | 0.558mg | 1.4mg | 37% |
| Sodium | 49mg | 872mg | 36% |
| Copper | 0.066mg | 0.284mg | 24% |
| Vitamin B6 | 0.29mg | 0.002mg | 22% |
| Magnesium | 26mg | 107mg | 19% |
| Vitamin B1 | 0.26mg | 0.06mg | 17% |
| Vitamin A | 130µg | 18µg | 12% |
| Vitamin B3 | 3.025mg | 1.6mg | 9% |
| Selenium | 5µg | 0.7µg | 8% |
| Vitamin B5 | 0.317mg | 0.697mg | 8% |
| Calcium | 80mg | 150mg | 7% |
| Vitamin E | 0.07mg | 1mg | 6% |
| Fiber | 1.7g | 0.5g | 5% |
| Vitamin K | 0.4µg | 5.3µg | 4% |
| Starch | 10.37g | 4% | |
| Vitamin C | 0mg | 3mg | 3% |
| Zinc | 0.62mg | 0.38mg | 2% |
| Choline | 4.7mg | 13.9mg | 2% |
| Monounsaturated fat | 0.391g | 0.058g | 1% |
| Polyunsaturated fat | 0.426g | 0.218g | 1% |
| Calories | 68kcal | 45kcal | 1% |
| Vitamin B2 | 0.215mg | 0.23mg | 1% |
| Protein | 2.37g | 3.03g | 1% |
| Carbs | 11.67g | 9.14g | 1% |
| Fats | 1.36g | 0.64g | 1% |
| Net carbs | 9.97g | 8.64g | N/A |
| Potassium | 61mg | 50mg | 0% |
| Sugar | 0.46g | 0.65g | N/A |
| Phosphorus | 77mg | 80mg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Saturated fat | 0.226g | 0.13g | 0% |
| Tryptophan | 0.04mg | 0.035mg | 0% |
| Threonine | 0.083mg | 0.165mg | 0% |
| Isoleucine | 0.105mg | 0.087mg | 0% |
| Leucine | 0.2mg | 0.257mg | 0% |
| Lysine | 0.135mg | 0.112mg | 0% |
| Methionine | 0.04mg | 0.063mg | 0% |
| Phenylalanine | 0.13mg | 0.112mg | 0% |
| Valine | 0.151mg | 0.209mg | 0% |
| Histidine | 0.057mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +112.5% |
| Contains more CarbsCarbs | +27.7% |
| Contains more ProteinProtein | +27.8% |
| Contains more OtherOther | +1163.2% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +574.1% |
| Contains more Poly. FatPolyunsaturated fat | +95.4% |
| Contains less Sat. FatSaturated fat | -42.5% |
