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Rice pudding vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between rice pudding and wakame?

  • Rice pudding is higher in vitamin B12; however, wakame is richer in manganese, folate, copper, iron, magnesium, vitamin B5, vitamin B3, and vitamin B2.
  • Wakame's daily need coverage for manganese is 58% more.
  • Rice pudding has less sodium.

We used Puddings, rice, dry mix, prepared with 2% milk and Seaweed, wakame, raw types in this article.

Infographic

Rice pudding vs Wakame infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
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 +160%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +171.4%
Contains more MagnesiumMagnesium +723.1%
Contains more CalciumCalcium +42.9%
Contains more IronIron +489.2%
Contains more CopperCopper +1477.8%
Contains more ManganeseManganese +2356.1%
~equal in Zinc ~0.38mg
~equal in Phosphorus ~80mg

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
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 AVitamin A +155.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B6Vitamin B6 +1650%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin B2Vitamin B2 +63.1%
Contains more Vitamin B3Vitamin B3 +261.2%
Contains more Vitamin B5Vitamin B5 +142%
Contains more FolateFolate +4800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Wakame
2
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 +154.7%
Contains more CarbsCarbs +127.7%
Contains more OtherOther +757.1%
~equal in Protein ~3.03g
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
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 more Mono. FatMonounsaturated fat +660.3%
Contains less Sat. FatSaturated fat -86.6%
Contains more Poly. FatPolyunsaturated fat +263.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice pudding Wakame DV% diff.
Manganese 0.057mg 1.4mg 58%
Folate 4µg 196µg 48%
Sodium 109mg 872mg 33%
Copper 0.018mg 0.284mg 30%
Iron 0.37mg 2.18mg 23%
Magnesium 13mg 107mg 22%
Vitamin B12 0.24µg 0µg 10%
Vitamin B5 0.288mg 0.697mg 8%
Vitamin B2 0.141mg 0.23mg 7%
Vitamin E 1mg 7%
Vitamin B3 0.443mg 1.6mg 7%
Calcium 105mg 150mg 5%
Carbs 20.81g 9.14g 4%
Saturated fat 0.967g 0.13g 4%
Vitamin D 34IU 0IU 4%
Vitamin K 5.3µg 4%
Vitamin D 0.8µg 0µg 4%
Vitamin B6 0.035mg 0.002mg 3%
Vitamin A 46µg 18µg 3%
Vitamin C 0.7mg 3mg 3%
Choline 13.9mg 3%
Calories 111kcal 45kcal 3%
Selenium 1.9µg 0.7µg 2%
Cholesterol 6mg 0mg 2%
Fiber 0.1g 0.5g 2%
Fats 1.63g 0.64g 2%
Potassium 130mg 50mg 2%
Vitamin B1 0.075mg 0.06mg 1%
Protein 3.29g 3.03g 1%
Monounsaturated fat 0.441g 0.058g 1%
Polyunsaturated fat 0.06g 0.218g 1%
Phosphorus 87mg 80mg 1%
Net carbs 20.71g 8.64g N/A
Sugar 0.65g N/A
Zinc 0.38mg 0.38mg 0%
Tryptophan 0.039mg 0.035mg 0%
Threonine 0.126mg 0.165mg 0%
Isoleucine 0.169mg 0.087mg 0%
Leucine 0.273mg 0.257mg 0%
Lysine 0.221mg 0.112mg 0%
Methionine 0.07mg 0.063mg 0%
Phenylalanine 0.135mg 0.112mg 0%
Valine 0.187mg 0.209mg 0%
Histidine 0.075mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice pudding Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Rice pudding
26%
Wakame
Minerals Daily Need Coverage Score
15%
Rice pudding
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.837g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Rice pudding
Rice pudding contains less Sodium (difference - 763mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.