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  6. Brown rice vs. Wakame

Brown rice vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between brown rice and wakame?

  • Brown rice is richer in vitamin B1 and vitamin B6, while wakame is higher in folate, iron, copper, manganese, magnesium, calcium, and vitamin B2.
  • Wakame's daily need coverage for folate is 47% higher.
  • Wakame has 62 times less vitamin B6 than brown rice. Brown rice has 0.123mg of vitamin B6, while wakame has 0.002mg.
  • Brown rice is lower in sodium.

We used Rice, brown, long-grain, cooked and Seaweed, wakame, raw types in this comparison.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Wakame
Wakame
5
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 +72%
Contains more ZincZinc +86.8%
Contains more PhosphorusPhosphorus +28.8%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +728.6%
Contains more MagnesiumMagnesium +174.4%
Contains more CalciumCalcium +4900%
Contains more IronIron +289.3%
Contains more CopperCopper +167.9%
Contains more ManganeseManganese +43.7%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Wakame
Wakame
8
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 B1Vitamin B1 +196.7%
Contains more Vitamin B3Vitamin B3 +60.1%
Contains more Vitamin B6Vitamin B6 +6050%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B5Vitamin B5 +83.4%
Contains more Vitamin KVitamin K +2550%
Contains more FolateFolate +2077.8%
Contains more CholineCholine +51.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Wakame DV% diff.
Folate 9µg 196µg 47%
Sodium 4mg 872mg 38%
Copper 0.106mg 0.284mg 20%
Iron 0.56mg 2.18mg 20%
Manganese 0.974mg 1.4mg 19%
Magnesium 39mg 107mg 16%
Calcium 3mg 150mg 15%
Vitamin B2 0.069mg 0.23mg 12%
Starch 24.79g 10%
Vitamin B1 0.178mg 0.06mg 10%
Vitamin B6 0.123mg 0.002mg 9%
Selenium 5.8µg 0.7µg 9%
Vitamin E 0.17mg 1mg 6%
Vitamin B3 2.561mg 1.6mg 6%
Vitamin B5 0.38mg 0.697mg 6%
Carbs 25.58g 9.14g 5%
Vitamin K 0.2µg 5.3µg 4%
Calories 123kcal 45kcal 4%
Fiber 1.6g 0.5g 4%
Vitamin C 0mg 3mg 3%
Zinc 0.71mg 0.38mg 3%
Phosphorus 103mg 80mg 3%
Vitamin A 0µg 18µg 2%
Monounsaturated fat 0.369g 0.058g 1%
Saturated fat 0.26g 0.13g 1%
Choline 9.2mg 13.9mg 1%
Polyunsaturated fat 0.366g 0.218g 1%
Fats 0.97g 0.64g 1%
Potassium 86mg 50mg 1%
Protein 2.74g 3.03g 1%
Net carbs 23.98g 8.64g N/A
Sugar 0.24g 0.65g N/A
Tryptophan 0.033mg 0.035mg 0%
Threonine 0.095mg 0.165mg 0%
Isoleucine 0.109mg 0.087mg 0%
Leucine 0.214mg 0.257mg 0%
Lysine 0.099mg 0.112mg 0%
Methionine 0.058mg 0.063mg 0%
Phenylalanine 0.133mg 0.112mg 0%
Valine 0.151mg 0.209mg 0%
Histidine 0.066mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Wakame
Wakame
3
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 FatsFats +51.6%
Contains more CarbsCarbs +179.9%
Contains more ProteinProtein +10.6%
Contains more WaterWater +13.8%
Contains more OtherOther +1536.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +536.2%
Contains more Poly. FatPolyunsaturated fat +67.9%
Contains less Sat. FatSaturated fat -50%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.