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  6. Portobello vs. Wakame

Portobello vs. Wakame — In-Depth Nutrition Comparison

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Important differences between Portobello and Wakame

  • Portobello has more Selenium, Vitamin B3, Vitamin B2, and Copper, however, Wakame has more Manganese, Folate, Magnesium, Iron, and Calcium.
  • Wakame's daily need coverage for Manganese is 58% more.
  • Portobello has 31 times more Selenium than Wakame. Portobello has 21.9µg of Selenium, while Wakame has 0.7µg.
  • Portobello is lower in Sodium.

The food varieties used in the comparison are Mushrooms, portabella, grilled and Seaweed, wakame, raw.

Infographic

Portobello 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.
Portobello
Portobello
6
:
4
Wakame
Wakame
Contains more Phosphorus +68.8%
Contains more Potassium +774%
Contains less Sodium -98.7%
Contains more Zinc +71.1%
Contains more Copper +37%
Contains more Selenium +3028.6%
Contains more Calcium +4900%
Contains more Iron +445%
Contains more Magnesium +723.1%
Contains more Manganese +1989.6%
Portobello
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 15% 10% 58% 39% 2% 18% 130% 9% 120%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +68.8%
Contains more Potassium +774%
Contains less Sodium -98.7%
Contains more Zinc +71.1%
Contains more Copper +37%
Contains more Selenium +3028.6%
Contains more Calcium +4900%
Contains more Iron +445%
Contains more Magnesium +723.1%
Contains more Manganese +1989.6%

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.
Portobello
Portobello
6
:
5
Wakame
Wakame
Contains more Vitamin D +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B3 +290.9%
Contains more Vitamin B5 +81.1%
Contains more Vitamin B6 +6000%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Folate +931.6%
Contains more Vitamin K +∞%
Portobello
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 9% 0% 18% 93% 118% 76% 29% 15% 0% 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 D +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B3 +290.9%
Contains more Vitamin B5 +81.1%
Contains more Vitamin B6 +6000%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Folate +931.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Portobello
Portobello
2
:
3
Wakame
Wakame
Contains more Water +13.3%
Contains more Fats +10.3%
Contains more Carbs +105.9%
Contains more Other +592.3%
Equal in Protein - 3.03
Portobello
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 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 Water +13.3%
Contains more Fats +10.3%
Contains more Carbs +105.9%
Contains more Other +592.3%
Equal in Protein - 3.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Portobello
Portobello
2
:
1
Wakame
Wakame
Contains less Saturated Fat -50.8%
Contains more Monounsaturated Fat +544.4%
Equal in Polyunsaturated fat - 0.218
Portobello
21% 3% 76%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.232 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -50.8%
Contains more Monounsaturated Fat +544.4%
Equal in Polyunsaturated fat - 0.218

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Portobello Wakame Opinion
Net carbs 2.24g 8.64g Wakame
Protein 3.28g 3.03g Portobello
Fats 0.58g 0.64g Wakame
Carbs 4.44g 9.14g Wakame
Calories 29kcal 45kcal Wakame
Starch 0.43g Portobello
Sugar 2.26g 0.65g Wakame
Fiber 2.2g 0.5g Portobello
Calcium 3mg 150mg Wakame
Iron 0.4mg 2.18mg Wakame
Magnesium 13mg 107mg Wakame
Phosphorus 135mg 80mg Portobello
Potassium 437mg 50mg Portobello
Sodium 11mg 872mg Portobello
Zinc 0.65mg 0.38mg Portobello
Copper 0.389mg 0.284mg Portobello
Manganese 0.067mg 1.4mg Wakame
Selenium 21.9µg 0.7µg Portobello
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 0mg 1mg Wakame
Vitamin D 14IU 0IU Portobello
Vitamin D 0.3µg 0µg Portobello
Vitamin C 0mg 3mg Wakame
Vitamin B1 0.072mg 0.06mg Portobello
Vitamin B2 0.403mg 0.23mg Portobello
Vitamin B3 6.255mg 1.6mg Portobello
Vitamin B5 1.262mg 0.697mg Portobello
Vitamin B6 0.122mg 0.002mg Portobello
Folate 19µg 196µg Wakame
Vitamin K 0µg 5.3µg Wakame
Tryptophan 0.045mg 0.035mg Portobello
Threonine 0.125mg 0.165mg Wakame
Isoleucine 0.09mg 0.087mg Portobello
Leucine 0.15mg 0.257mg Wakame
Lysine 0.11mg 0.112mg Wakame
Methionine 0.035mg 0.063mg Wakame
Phenylalanine 0.1mg 0.112mg Wakame
Valine 0.41mg 0.209mg Portobello
Histidine 0.065mg 0.015mg Portobello
Saturated Fat 0.064g 0.13g Portobello
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.009g 0.058g Wakame
Polyunsaturated fat 0.232g 0.218g Portobello
Omega-6 - Linoleic acid 0.232g Portobello

Which food is preferable for your diet?

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

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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
30%
Portobello
29%
Wakame
Minerals Daily Need Coverage Score
40%
Portobello
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Portobello
Portobello contains less Sodium (difference - 861mg)
Which food is lower in Saturated Fat?
Portobello
Portobello is lower in Saturated Fat (difference - 0.066g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.
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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.