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  6. Red leaf lettuce vs. Wakame

Red leaf lettuce vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between red leaf lettuce and wakame?

  • Red leaf lettuce is richer in vitamin A and vitamin K, while wakame is higher in manganese, folate, copper, magnesium, iron, vitamin B2, and calcium.
  • Red leaf lettuce's daily need coverage for vitamin A is 143% higher.
  • Wakame has 26 times less vitamin K than red leaf lettuce. Red leaf lettuce has 140.3µg of vitamin K, while wakame has 5.3µg.
  • Red leaf lettuce is lower in sodium.

We used Lettuce, red leaf, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Red leaf lettuce 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Wakame
Wakame
7
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 +274%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +791.7%
Contains more CalciumCalcium +354.5%
Contains more IronIron +81.7%
Contains more CopperCopper +914.3%
Contains more ZincZinc +90%
Contains more PhosphorusPhosphorus +185.7%
Contains more ManganeseManganese +589.7%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Wakame
Wakame
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +23.3%
Contains more Vitamin AVitamin A +1983.3%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more Vitamin KVitamin K +2547.2%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B2Vitamin B2 +198.7%
Contains more Vitamin B3Vitamin B3 +398.4%
Contains more Vitamin B5Vitamin B5 +384%
Contains more FolateFolate +444.4%
Contains more CholineCholine +17.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Wakame DV% diff.
Vitamin K 140.3µg 5.3µg 113%
Manganese 0.203mg 1.4mg 52%
Vitamin A 375µg 18µg 40%
Folate 36µg 196µg 40%
Sodium 25mg 872mg 37%
Copper 0.028mg 0.284mg 28%
Magnesium 12mg 107mg 23%
Vitamin B2 0.077mg 0.23mg 12%
Calcium 33mg 150mg 12%
Iron 1.2mg 2.18mg 12%
Vitamin B5 0.144mg 0.697mg 11%
Vitamin B6 0.1mg 0.002mg 8%
Vitamin B3 0.321mg 1.6mg 8%
Phosphorus 28mg 80mg 7%
Vitamin E 0.15mg 1mg 6%
Potassium 187mg 50mg 4%
Protein 1.33g 3.03g 3%
Zinc 0.2mg 0.38mg 2%
Carbs 2.26g 9.14g 2%
Fiber 0.9g 0.5g 2%
Saturated fat 0.017g 0.13g 1%
Polyunsaturated fat 0.072g 0.218g 1%
Calories 16kcal 45kcal 1%
Selenium 1.5µg 0.7µg 1%
Vitamin C 3.7mg 3mg 1%
Fats 0.22g 0.64g 1%
Net carbs 1.36g 8.64g N/A
Sugar 0.48g 0.65g N/A
Vitamin B1 0.064mg 0.06mg 0%
Choline 11.8mg 13.9mg 0%
Monounsaturated fat 0.005g 0.058g 0%
Tryptophan 0.022mg 0.035mg 0%
Threonine 0.048mg 0.165mg 0%
Isoleucine 0.038mg 0.087mg 0%
Leucine 0.07mg 0.257mg 0%
Lysine 0.045mg 0.112mg 0%
Methionine 0.016mg 0.063mg 0%
Phenylalanine 0.067mg 0.112mg 0%
Valine 0.048mg 0.209mg 0%
Histidine 0.019mg 0.015mg 0%
Fructose 0.28g 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Wakame
Wakame
4
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 WaterWater +19.6%
Contains more ProteinProtein +127.8%
Contains more FatsFats +190.9%
Contains more CarbsCarbs +304.4%
Contains more OtherOther +1209.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Wakame
Wakame
2
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 less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +1060%
Contains more Poly. FatPolyunsaturated fat +202.8%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.