Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. Wakame

Brown rice vs. Wakame — In-Depth Nutrition Comparison

Compare

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.
Brown rice
Brown rice
5
:
5
Wakame
Wakame
Contains more Phosphorus +28.8%
Contains more Potassium +72%
Contains less Sodium -99.5%
Contains more Zinc +86.8%
Contains more Selenium +728.6%
Contains more Calcium +4900%
Contains more Iron +289.3%
Contains more Magnesium +174.4%
Contains more Copper +167.9%
Contains more Manganese +43.7%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +28.8%
Contains more Potassium +72%
Contains less Sodium -99.5%
Contains more Zinc +86.8%
Contains more Selenium +728.6%
Contains more Calcium +4900%
Contains more Iron +289.3%
Contains more Magnesium +174.4%
Contains more Copper +167.9%
Contains more Manganese +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.
Brown rice
Brown rice
3
:
7
Wakame
Wakame
Contains more Vitamin B1 +196.7%
Contains more Vitamin B3 +60.1%
Contains more Vitamin B6 +6050%
Contains more Vitamin A +∞%
Contains more Vitamin E +488.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B5 +83.4%
Contains more Folate +2077.8%
Contains more Vitamin K +2550%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 B1 +196.7%
Contains more Vitamin B3 +60.1%
Contains more Vitamin B6 +6050%
Contains more Vitamin A +∞%
Contains more Vitamin E +488.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B5 +83.4%
Contains more Folate +2077.8%
Contains more Vitamin K +2550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Wakame
Wakame
Contains more Fats +51.6%
Contains more Carbs +179.9%
Contains more Protein +10.6%
Contains more Water +13.8%
Contains more Other +1536.4%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 Fats +51.6%
Contains more Carbs +179.9%
Contains more Protein +10.6%
Contains more Water +13.8%
Contains more Other +1536.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +536.2%
Contains more Polyunsaturated fat +67.9%
Contains less Saturated Fat -50%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +536.2%
Contains more Polyunsaturated fat +67.9%
Contains less Saturated Fat -50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Wakame Opinion
Net carbs 23.98g 8.64g Brown rice
Protein 2.74g 3.03g Wakame
Fats 0.97g 0.64g Brown rice
Carbs 25.58g 9.14g Brown rice
Calories 123kcal 45kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g 0.65g Brown rice
Fiber 1.6g 0.5g Brown rice
Calcium 3mg 150mg Wakame
Iron 0.56mg 2.18mg Wakame
Magnesium 39mg 107mg Wakame
Phosphorus 103mg 80mg Brown rice
Potassium 86mg 50mg Brown rice
Sodium 4mg 872mg Brown rice
Zinc 0.71mg 0.38mg Brown rice
Copper 0.106mg 0.284mg Wakame
Manganese 0.974mg 1.4mg Wakame
Selenium 5.8µg 0.7µg Brown rice
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 0.17mg 1mg Wakame
Vitamin C 0mg 3mg Wakame
Vitamin B1 0.178mg 0.06mg Brown rice
Vitamin B2 0.069mg 0.23mg Wakame
Vitamin B3 2.561mg 1.6mg Brown rice
Vitamin B5 0.38mg 0.697mg Wakame
Vitamin B6 0.123mg 0.002mg Brown rice
Folate 9µg 196µg Wakame
Vitamin K 0.2µg 5.3µg Wakame
Tryptophan 0.033mg 0.035mg Wakame
Threonine 0.095mg 0.165mg Wakame
Isoleucine 0.109mg 0.087mg Brown rice
Leucine 0.214mg 0.257mg Wakame
Lysine 0.099mg 0.112mg Wakame
Methionine 0.058mg 0.063mg Wakame
Phenylalanine 0.133mg 0.112mg Brown rice
Valine 0.151mg 0.209mg Wakame
Histidine 0.066mg 0.015mg Brown rice
Saturated Fat 0.26g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.369g 0.058g Brown rice
Polyunsaturated fat 0.366g 0.218g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice
Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water

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
14%
Brown rice
29%
Wakame
Minerals Daily Need Coverage Score
32%
Brown rice
65%
Wakame

Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 66)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 868mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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.