Rice vs. Wakame — In-Depth Nutrition Comparison
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The main differences between rice and wakame
- Rice is richer in selenium and vitamin B1, yet wakame is richer in manganese, folate, copper, magnesium, vitamin B2, calcium, and iron.
- Daily need coverage for manganese for wakame is 40% higher.
- Rice contains 11 times more selenium than wakame. Rice contains 7.5µg of selenium, while wakame contains 0.7µg.
- Rice contains less sodium.
Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Seaweed, wakame, raw.
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.
| Contains more ZincZinc | +28.9% |
| Contains less SodiumSodium | -99.9% |
| Contains more SeleniumSelenium | +971.4% |
| Contains more MagnesiumMagnesium | +791.7% |
| Contains more CalciumCalcium | +1400% |
| Contains more PotassiumPotassium | +42.9% |
| Contains more IronIron | +81.7% |
| Contains more CopperCopper | +311.6% |
| Contains more PhosphorusPhosphorus | +86% |
| Contains more ManganeseManganese | +196.6% |
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 | +171.7% |
| Contains more Vitamin B6Vitamin B6 | +4550% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin B2Vitamin B2 | +1669.2% |
| Contains more Vitamin B5Vitamin B5 | +78.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +237.9% |
| Contains more CholineCholine | +561.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.472mg | 1.4mg | 40% |
| Sodium | 1mg | 872mg | 38% |
| Folate | 58µg | 196µg | 35% |
| Copper | 0.069mg | 0.284mg | 24% |
| Magnesium | 12mg | 107mg | 23% |
| Vitamin B2 | 0.013mg | 0.23mg | 17% |
| Calcium | 10mg | 150mg | 14% |
| Iron | 1.2mg | 2.18mg | 12% |
| Selenium | 7.5µg | 0.7µg | 12% |
| Vitamin B1 | 0.163mg | 0.06mg | 9% |
| Vitamin B6 | 0.093mg | 0.002mg | 7% |
| Vitamin E | 0.04mg | 1mg | 6% |
| Carbs | 28.17g | 9.14g | 6% |
| Vitamin B5 | 0.39mg | 0.697mg | 6% |
| Phosphorus | 43mg | 80mg | 5% |
| Vitamin K | 0µg | 5.3µg | 4% |
| Calories | 130kcal | 45kcal | 4% |
| Vitamin C | 0mg | 3mg | 3% |
| Vitamin A | 0µg | 18µg | 2% |
| Choline | 2.1mg | 13.9mg | 2% |
| Polyunsaturated fat | 0.076g | 0.218g | 1% |
| Protein | 2.69g | 3.03g | 1% |
| Vitamin B3 | 1.476mg | 1.6mg | 1% |
| Fats | 0.28g | 0.64g | 1% |
| Zinc | 0.49mg | 0.38mg | 1% |
| Net carbs | 27.77g | 8.64g | N/A |
| Potassium | 35mg | 50mg | 0% |
| Sugar | 0.05g | 0.65g | N/A |
| Fiber | 0.4g | 0.5g | 0% |
| Saturated fat | 0.077g | 0.13g | 0% |
| Monounsaturated fat | 0.088g | 0.058g | 0% |
| Tryptophan | 0.031mg | 0.035mg | 0% |
| Threonine | 0.096mg | 0.165mg | 0% |
| Isoleucine | 0.116mg | 0.087mg | 0% |
| Leucine | 0.222mg | 0.257mg | 0% |
| Lysine | 0.097mg | 0.112mg | 0% |
| Methionine | 0.063mg | 0.063mg | 0% |
| Phenylalanine | 0.144mg | 0.112mg | 0% |
| Valine | 0.164mg | 0.209mg | 0% |
| Histidine | 0.063mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +208.2% |
| Contains more ProteinProtein | +12.6% |
| Contains more FatsFats | +128.6% |
| Contains more WaterWater | +16.9% |
| Contains more OtherOther | +1614.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.8% |
| Contains more Mono. FatMonounsaturated fat | +51.7% |
| Contains more Poly. FatPolyunsaturated fat | +186.8% |
