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  6. Orange juice vs. Wakame

Orange juice vs. Wakame — In-Depth Nutrition Comparison

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A recap on differences between orange juice and wakame

  • Orange juice is higher in vitamin C, yet wakame is higher in manganese, folate, copper, iron, magnesium, vitamin B2, calcium, and vitamin B5.
  • Wakame covers your daily manganese needs 60% more than orange juice.
  • Orange juice contains 17 times more vitamin C than wakame. While orange juice contains 50mg of vitamin C, wakame contains only 3mg.
  • The amount of sodium in orange juice is lower.

Food varieties used in this article are Orange juice, raw and Seaweed, wakame, raw.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 +300%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +872.7%
Contains more CalciumCalcium +1263.6%
Contains more IronIron +990%
Contains more CopperCopper +545.5%
Contains more ZincZinc +660%
Contains more PhosphorusPhosphorus +370.6%
Contains more ManganeseManganese +9900%
Contains more SeleniumSelenium +600%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Wakame
Wakame
8
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 CVitamin C +1566.7%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more Vitamin AVitamin A +80%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +266.8%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +553.3%
Contains more CholineCholine +124.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Wakame DV% diff.
Manganese 0.014mg 1.4mg 60%
Vitamin C 50mg 3mg 52%
Folate 30µg 196µg 42%
Sodium 1mg 872mg 38%
Copper 0.044mg 0.284mg 27%
Iron 0.2mg 2.18mg 25%
Magnesium 11mg 107mg 23%
Vitamin B2 0.03mg 0.23mg 15%
Calcium 11mg 150mg 14%
Vitamin B5 0.19mg 0.697mg 10%
Phosphorus 17mg 80mg 9%
Vitamin B3 0.4mg 1.6mg 8%
Vitamin E 0.04mg 1mg 6%
Protein 0.7g 3.03g 5%
Potassium 200mg 50mg 4%
Vitamin K 0.1µg 5.3µg 4%
Vitamin B1 0.09mg 0.06mg 3%
Zinc 0.05mg 0.38mg 3%
Vitamin B6 0.04mg 0.002mg 3%
Vitamin A 10µg 18µg 1%
Selenium 0.1µg 0.7µg 1%
Fiber 0.2g 0.5g 1%
Choline 6.2mg 13.9mg 1%
Polyunsaturated fat 0.04g 0.218g 1%
Fats 0.2g 0.64g 1%
Calories 45kcal 45kcal 0%
Carbs 10.4g 9.14g 0%
Net carbs 10.2g 8.64g N/A
Sugar 8.4g 0.65g N/A
Saturated fat 0.024g 0.13g 0%
Monounsaturated fat 0.036g 0.058g 0%
Tryptophan 0.002mg 0.035mg 0%
Threonine 0.008mg 0.165mg 0%
Isoleucine 0.008mg 0.087mg 0%
Leucine 0.013mg 0.257mg 0%
Lysine 0.009mg 0.112mg 0%
Methionine 0.003mg 0.063mg 0%
Phenylalanine 0.009mg 0.112mg 0%
Valine 0.011mg 0.209mg 0%
Histidine 0.003mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 CarbsCarbs +13.8%
Contains more ProteinProtein +332.9%
Contains more FatsFats +220%
Contains more OtherOther +1700%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Wakame
Wakame
2
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 -81.5%
Contains more Mono. FatMonounsaturated fat +61.1%
Contains more Poly. FatPolyunsaturated fat +445%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.