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  6. Poblano vs. Wakame

Poblano vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between poblano and wakame?

  • Poblano is higher in vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, vitamin B3, and vitamin B5; however, wakame is richer in folate.
  • Poblano's daily need coverage for vitamin A is 402% more.
  • Wakame contains 1768 times less vitamin B6 than poblano. Poblano contains 3.535mg of vitamin B6, while wakame contains 0.002mg.
  • Poblano has less sodium.

We used Peppers, ancho, dried and Seaweed, wakame, raw types in this article.

Infographic

Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Wakame
Wakame
1
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 +4722%
Contains more IronIron +401.4%
Contains more CopperCopper +78.9%
Contains more ZincZinc +273.7%
Contains more PhosphorusPhosphorus +151.3%
Contains less SodiumSodium -95.1%
Contains more SeleniumSelenium +314.3%
Contains more CalciumCalcium +145.9%
~equal in Magnesium ~107mg
~equal in Manganese ~1.4mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.7% 0% 341% 0% 45% 520% 120% 120% 816% 0% 0% 52%
Wakame
Wakame
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin AVitamin A +5577.8%
Contains more Vitamin B1Vitamin B1 +198.3%
Contains more Vitamin B2Vitamin B2 +880.4%
Contains more Vitamin B3Vitamin B3 +300.2%
Contains more Vitamin B5Vitamin B5 +185.9%
Contains more Vitamin B6Vitamin B6 +176650%
Contains more Vitamin CVitamin C +50%
Contains more FolateFolate +184.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poblano Wakame DV% diff.
Vitamin B6 3.535mg 0.002mg 272%
Vitamin B2 2.255mg 0.23mg 156%
Vitamin A 1022µg 18µg 112%
Iron 10.93mg 2.18mg 109%
Fiber 21.6g 0.5g 84%
Potassium 2411mg 50mg 69%
Sodium 43mg 872mg 36%
Folate 69µg 196µg 32%
Vitamin B3 6.403mg 1.6mg 30%
Polyunsaturated fat 4.511g 0.218g 29%
Vitamin B5 1.993mg 0.697mg 26%
Copper 0.508mg 0.284mg 25%
Protein 11.86g 3.03g 18%
Phosphorus 201mg 80mg 17%
Carbs 51.42g 9.14g 14%
Calories 281kcal 45kcal 12%
Fats 8.2g 0.64g 12%
Vitamin B1 0.179mg 0.06mg 10%
Calcium 61mg 150mg 9%
Zinc 1.42mg 0.38mg 9%
Vitamin E 1mg 7%
Manganese 1.279mg 1.4mg 5%
Selenium 2.9µg 0.7µg 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Saturated fat 0.82g 0.13g 3%
Vitamin C 2mg 3mg 1%
Magnesium 113mg 107mg 1%
Monounsaturated fat 0.492g 0.058g 1%
Protein per 100 calories 4.2g 6.7g N/A
Calories per 10 g protein 237kcal 149kcal N/A
Weight per 100 calories 36g 222g N/A
Unsaturated / Saturated Fat ratio 6.1 2.1 N/A
Net carbs 29.82g 8.64g N/A
Sugar 0.65g N/A
Tryptophan 0.155mg 0.035mg 0%
Threonine 0.425mg 0.165mg 0%
Isoleucine 0.373mg 0.087mg 0%
Leucine 0.605mg 0.257mg 0%
Lysine 0.515mg 0.112mg 0%
Methionine 0.142mg 0.063mg 0%
Phenylalanine 0.361mg 0.112mg 0%
Valine 0.489mg 0.209mg 0%
Histidine 0.232mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Wakame
Wakame
2
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 ProteinProtein +291.4%
Contains more FatsFats +1181.3%
Contains more CarbsCarbs +462.6%
Contains more WaterWater +253.5%
Contains more OtherOther +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Wakame
Wakame
1
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 more Mono. FatMonounsaturated fat +748.3%
Contains more Poly. FatPolyunsaturated fat +1969.3%
Contains less Sat. FatSaturated fat -84.1%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.