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  6. Pancake vs. Wakame

Pancake vs. Wakame — In-Depth Nutrition Comparison

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Important differences between Pancake and Wakame

  • Pancake has more Selenium, Vitamin B1, and Phosphorus, however, Wakame has more Manganese, Folate, Copper, and Magnesium.
  • Wakame's daily need coverage for Manganese is 52% more.

The food varieties used in the comparison are Pancakes, plain, prepared from recipe and Seaweed, wakame, raw.

Infographic

Pancake 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.
Pancake
Pancake
6
:
4
Wakame
Wakame
Contains more Calcium +46%
Contains more Phosphorus +98.8%
Contains more Potassium +164%
Contains less Sodium -49.7%
Contains more Zinc +47.4%
Contains more Selenium +2028.6%
Contains more Iron +21.1%
Contains more Magnesium +568.8%
Contains more Copper +479.6%
Contains more Manganese +600%
Pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 68% 12% 69% 12% 58% 16% 17% 27% 82%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Calcium +46%
Contains more Phosphorus +98.8%
Contains more Potassium +164%
Contains less Sodium -49.7%
Contains more Zinc +47.4%
Contains more Selenium +2028.6%
Contains more Iron +21.1%
Contains more Magnesium +568.8%
Contains more Copper +479.6%
Contains more Manganese +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.
Pancake
Pancake
4
:
8
Wakame
Wakame
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B6 +2200%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +83.7%
Contains more Vitamin C +900%
Contains more Vitamin B5 +72.1%
Contains more Folate +415.8%
Equal in Vitamin B3 - 1.6
Pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 0%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B6 +2200%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +83.7%
Contains more Vitamin C +900%
Contains more Vitamin B5 +72.1%
Contains more Folate +415.8%
Equal in Vitamin B3 - 1.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pancake
Pancake
3
:
2
Wakame
Wakame
Contains more Protein +111.2%
Contains more Fats +1415.6%
Contains more Carbs +209.6%
Contains more Water +51.2%
Contains more Other +166.7%
Pancake
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Wakame
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 Protein +111.2%
Contains more Fats +1415.6%
Contains more Carbs +209.6%
Contains more Water +51.2%
Contains more Other +166.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pancake
Pancake
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +4165.5%
Contains more Polyunsaturated fat +1939.9%
Contains less Saturated Fat -93.9%
Pancake
23% 27% 49%
Saturated Fat: 2.122 g
Monounsaturated Fat: 2.474 g
Polyunsaturated fat: 4.447 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +4165.5%
Contains more Polyunsaturated fat +1939.9%
Contains less Saturated Fat -93.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pancake Wakame
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pancake Wakame Opinion
Net carbs 28.3g 8.64g Pancake
Protein 6.4g 3.03g Pancake
Fats 9.7g 0.64g Pancake
Carbs 28.3g 9.14g Pancake
Calories 227kcal 45kcal Pancake
Sugar 0.65g Pancake
Fiber 0.5g Wakame
Calcium 219mg 150mg Pancake
Iron 1.8mg 2.18mg Wakame
Magnesium 16mg 107mg Wakame
Phosphorus 159mg 80mg Pancake
Potassium 132mg 50mg Pancake
Sodium 439mg 872mg Pancake
Zinc 0.56mg 0.38mg Pancake
Copper 0.049mg 0.284mg Wakame
Manganese 0.2mg 1.4mg Wakame
Selenium 14.9µg 0.7µg Pancake
Vitamin A 196IU 360IU Wakame
Vitamin A RAE 54µg 18µg Pancake
Vitamin E 1mg Wakame
Vitamin C 0.3mg 3mg Wakame
Vitamin B1 0.201mg 0.06mg Pancake
Vitamin B2 0.281mg 0.23mg Pancake
Vitamin B3 1.567mg 1.6mg Wakame
Vitamin B5 0.405mg 0.697mg Wakame
Vitamin B6 0.046mg 0.002mg Pancake
Folate 38µg 196µg Wakame
Vitamin B12 0.22µg 0µg Pancake
Vitamin K 5.3µg Wakame
Tryptophan 0.08mg 0.035mg Pancake
Threonine 0.237mg 0.165mg Pancake
Isoleucine 0.297mg 0.087mg Pancake
Leucine 0.513mg 0.257mg Pancake
Lysine 0.321mg 0.112mg Pancake
Methionine 0.147mg 0.063mg Pancake
Phenylalanine 0.319mg 0.112mg Pancake
Valine 0.335mg 0.209mg Pancake
Histidine 0.152mg 0.015mg Pancake
Cholesterol 59mg 0mg Wakame
Saturated Fat 2.122g 0.13g Wakame
Omega-3 - DHA 0.005g 0g Pancake
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 2.474g 0.058g Pancake
Polyunsaturated fat 4.447g 0.218g Pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Pancake
29%
Wakame
Minerals Daily Need Coverage Score
42%
Pancake
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 1.992g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Pancake
Pancake contains less Sodium (difference - 433mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.