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  6. Peanut butter vs. Wakame

Peanut butter vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between Peanut butter and Wakame?

  • Peanut butter is higher in Vitamin B3, Vitamin E , Phosphorus, Vitamin B6, Zinc, Fiber, and Copper, however, Wakame is richer in Folate.
  • Peanut butter's daily need coverage for Vitamin B3 is 72% more.
  • Wakame contains 221 times less Vitamin B6 than Peanut butter. Peanut butter contains 0.441mg of Vitamin B6, while Wakame contains 0.002mg.
  • Wakame has less Saturated Fat.

We used Peanut butter, smooth style, without salt and Seaweed, wakame, raw types in this article.

Infographic

Peanut butter 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.
Peanut butter
Peanut butter
8
:
2
Wakame
Wakame
Contains more Magnesium +57%
Contains more Phosphorus +318.8%
Contains more Potassium +1016%
Contains less Sodium -98.1%
Contains more Zinc +560.5%
Contains more Copper +48.6%
Contains more Manganese +18.9%
Contains more Selenium +485.7%
Contains more Calcium +206.1%
Contains more Iron +25.3%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Magnesium +57%
Contains more Phosphorus +318.8%
Contains more Potassium +1016%
Contains less Sodium -98.1%
Contains more Zinc +560.5%
Contains more Copper +48.6%
Contains more Manganese +18.9%
Contains more Selenium +485.7%
Contains more Calcium +206.1%
Contains more Iron +25.3%

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.
Peanut butter
Peanut butter
5
:
5
Wakame
Wakame
Contains more Vitamin E +810%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +719.5%
Contains more Vitamin B5 +63.1%
Contains more Vitamin B6 +21950%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19.8%
Contains more Folate +125.3%
Contains more Vitamin K +1666.7%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 E +810%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +719.5%
Contains more Vitamin B5 +63.1%
Contains more Vitamin B6 +21950%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19.8%
Contains more Folate +125.3%
Contains more Vitamin K +1666.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
3
:
2
Wakame
Wakame
Contains more Protein +633%
Contains more Fats +7925%
Contains more Carbs +144.1%
Contains more Water +6403.3%
Contains more Other +149.1%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +633%
Contains more Fats +7925%
Contains more Carbs +144.1%
Contains more Water +6403.3%
Contains more Other +149.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +44625.9%
Contains more Polyunsaturated fat +5650%
Contains less Saturated Fat -98.7%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +44625.9%
Contains more Polyunsaturated fat +5650%
Contains less Saturated Fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Wakame Opinion
Net carbs 17.31g 8.64g Peanut butter
Protein 22.21g 3.03g Peanut butter
Fats 51.36g 0.64g Peanut butter
Carbs 22.31g 9.14g Peanut butter
Calories 598kcal 45kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 0.65g Wakame
Fiber 5g 0.5g Peanut butter
Calcium 49mg 150mg Wakame
Iron 1.74mg 2.18mg Wakame
Magnesium 168mg 107mg Peanut butter
Phosphorus 335mg 80mg Peanut butter
Potassium 558mg 50mg Peanut butter
Sodium 17mg 872mg Peanut butter
Zinc 2.51mg 0.38mg Peanut butter
Copper 0.422mg 0.284mg Peanut butter
Manganese 1.665mg 1.4mg Peanut butter
Selenium 4.1µg 0.7µg Peanut butter
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 9.1mg 1mg Peanut butter
Vitamin C 0mg 3mg Wakame
Vitamin B1 0.15mg 0.06mg Peanut butter
Vitamin B2 0.192mg 0.23mg Wakame
Vitamin B3 13.112mg 1.6mg Peanut butter
Vitamin B5 1.137mg 0.697mg Peanut butter
Vitamin B6 0.441mg 0.002mg Peanut butter
Folate 87µg 196µg Wakame
Vitamin K 0.3µg 5.3µg Wakame
Tryptophan 0.231mg 0.035mg Peanut butter
Threonine 0.525mg 0.165mg Peanut butter
Isoleucine 0.616mg 0.087mg Peanut butter
Leucine 1.546mg 0.257mg Peanut butter
Lysine 0.681mg 0.112mg Peanut butter
Methionine 0.265mg 0.063mg Peanut butter
Phenylalanine 1.202mg 0.112mg Peanut butter
Valine 0.782mg 0.209mg Peanut butter
Histidine 0.557mg 0.015mg Peanut butter
Trans Fat 0.075g 0g Wakame
Saturated Fat 10.325g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 25.941g 0.058g Peanut butter
Polyunsaturated fat 12.535g 0.218g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
29%
Wakame
Minerals Daily Need Coverage Score
84%
Peanut butter
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 9.84g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 10.195g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 14)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.8)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 855mg)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.