Quinoa vs. Wakame — In-Depth Nutrition Comparison
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What are the main differences between quinoa and wakame?
- Quinoa is richer in phosphorus, vitamin B6, and fiber, while wakame is higher in folate, manganese, calcium, magnesium, copper, and vitamin B2.
- Wakame's daily need coverage for folate is 39% higher.
- Wakame has 62 times less vitamin B6 than quinoa. Quinoa has 0.123mg of vitamin B6, while wakame has 0.002mg.
- Quinoa is lower in sodium.
We used Quinoa, cooked and Seaweed, wakame, raw types in this comparison.
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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.
| Contains more PotassiumPotassium | +244% |
| Contains more ZincZinc | +186.8% |
| Contains more PhosphorusPhosphorus | +90% |
| Contains less SodiumSodium | -99.2% |
| Contains more SeleniumSelenium | +300% |
| Contains more MagnesiumMagnesium | +67.2% |
| Contains more CalciumCalcium | +782.4% |
| Contains more IronIron | +46.3% |
| Contains more CopperCopper | +47.9% |
| Contains more ManganeseManganese | +121.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +78.3% |
| Contains more Vitamin B6Vitamin B6 | +6050% |
| Contains more CholineCholine | +65.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +58.7% |
| Contains more Vitamin B2Vitamin B2 | +109.1% |
| Contains more Vitamin B3Vitamin B3 | +288.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 42µg | 196µg | 39% |
| Sodium | 7mg | 872mg | 38% |
| Manganese | 0.631mg | 1.4mg | 33% |
| Vitamin B5 | 0.697mg | 14% | |
| Calcium | 17mg | 150mg | 13% |
| Magnesium | 64mg | 107mg | 10% |
| Copper | 0.192mg | 0.284mg | 10% |
| Phosphorus | 152mg | 80mg | 10% |
| Iron | 1.49mg | 2.18mg | 9% |
| Vitamin B2 | 0.11mg | 0.23mg | 9% |
| Vitamin B6 | 0.123mg | 0.002mg | 9% |
| Fiber | 2.8g | 0.5g | 9% |
| Vitamin B3 | 0.412mg | 1.6mg | 7% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 0.218g | 6% |
| Zinc | 1.09mg | 0.38mg | 6% |
| Calories | 120kcal | 45kcal | 4% |
| Vitamin K | 0µg | 5.3µg | 4% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Vitamin B1 | 0.107mg | 0.06mg | 4% |
| Potassium | 172mg | 50mg | 4% |
| Carbs | 21.3g | 9.14g | 4% |
| Vitamin C | 0mg | 3mg | 3% |
| Protein | 4.4g | 3.03g | 3% |
| Vitamin E | 0.63mg | 1mg | 2% |
| Choline | 23mg | 13.9mg | 2% |
| Fats | 1.92g | 0.64g | 2% |
| Vitamin A | 0µg | 18µg | 2% |
| Monounsaturated fat | 0.528g | 0.058g | 1% |
| Net carbs | 18.5g | 8.64g | N/A |
| Sugar | 0.87g | 0.65g | N/A |
| Saturated fat | 0.231g | 0.13g | 0% |
| Tryptophan | 0.052mg | 0.035mg | 0% |
| Threonine | 0.131mg | 0.165mg | 0% |
| Isoleucine | 0.157mg | 0.087mg | 0% |
| Leucine | 0.261mg | 0.257mg | 0% |
| Lysine | 0.239mg | 0.112mg | 0% |
| Methionine | 0.096mg | 0.063mg | 0% |
| Phenylalanine | 0.185mg | 0.112mg | 0% |
| Valine | 0.185mg | 0.209mg | 0% |
| Histidine | 0.127mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45.2% |
| Contains more FatsFats | +200% |
| Contains more CarbsCarbs | +133% |
| Contains more WaterWater | +11.7% |
| Contains more OtherOther | +835.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +810.3% |
| Contains more Poly. FatPolyunsaturated fat | +394.5% |
| Contains less Sat. FatSaturated fat | -43.7% |
