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Mayonnaise vs. Wakame — In-Depth Nutrition Comparison

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The main differences between mayonnaise and wakame

  • Mayonnaise is richer in vitamin K and vitamin E, yet wakame is richer in manganese, folate, copper, magnesium, iron, vitamin B2, and calcium.
  • Daily need coverage for vitamin K for mayonnaise is 131% higher.
  • Mayonnaise contains 90 times more saturated fat than wakame. Mayonnaise contains 11.703g of saturated fat, while wakame contains 0.13g.

Food types used in this article are Salad dressing, mayonnaise, regular and Seaweed, wakame, raw.

Infographic

Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Wakame
8
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 less SodiumSodium -27.2%
Contains more SeleniumSelenium +228.6%
Contains more MagnesiumMagnesium +10600%
Contains more CalciumCalcium +1775%
Contains more PotassiumPotassium +150%
Contains more IronIron +938.1%
Contains more CopperCopper +1394.7%
Contains more ZincZinc +153.3%
Contains more PhosphorusPhosphorus +281%
Contains more ManganeseManganese +19900%

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Wakame
7
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 EVitamin E +228%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2975.5%
Contains more CholineCholine +146%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12.5%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +1110.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +305.2%
Contains more FolateFolate +3820%

All nutrients comparison - raw data values

Nutrient Mayonnaise Wakame DV% diff.
Polyunsaturated fat 44.69g 0.218g 296%
Vitamin K 163µg 5.3µg 131%
Fats 74.85g 0.64g 114%
Manganese 0.007mg 1.4mg 61%
Saturated fat 11.703g 0.13g 53%
Folate 5µg 196µg 48%
Monounsaturated fat 16.843g 0.058g 42%
Calories 680kcal 45kcal 32%
Copper 0.019mg 0.284mg 29%
Magnesium 1mg 107mg 25%
Iron 0.21mg 2.18mg 25%
Vitamin B2 0.019mg 0.23mg 16%
Vitamin E 3.28mg 1mg 15%
Cholesterol 42mg 0mg 14%
Calcium 8mg 150mg 14%
Vitamin B5 0.172mg 0.697mg 11%
Sodium 635mg 872mg 10%
Vitamin B3 0mg 1.6mg 10%
Phosphorus 21mg 80mg 8%
Vitamin B12 0.12µg 0µg 5%
Choline 34.2mg 13.9mg 4%
Vitamin B1 0.01mg 0.06mg 4%
Protein 0.96g 3.03g 4%
Vitamin C 0mg 3mg 3%
Selenium 2.3µg 0.7µg 3%
Carbs 0.57g 9.14g 3%
Zinc 0.15mg 0.38mg 2%
Fiber 0g 0.5g 2%
Vitamin D 0.2µg 0µg 1%
Potassium 20mg 50mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0.57g 8.64g N/A
Sugar 0.57g 0.65g N/A
Vitamin A 16µg 18µg 0%
Vitamin B6 0.008mg 0.002mg 0%
Trans fat 0.187g 0g N/A
Tryptophan 0.017mg 0.035mg 0%
Threonine 0.055mg 0.165mg 0%
Isoleucine 0.065mg 0.087mg 0%
Leucine 0.095mg 0.257mg 0%
Lysine 0.072mg 0.112mg 0%
Methionine 0.035mg 0.063mg 0%
Phenylalanine 0.057mg 0.112mg 0%
Valine 0.074mg 0.209mg 0%
Histidine 0.026mg 0.015mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0g 0.186g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
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 FatsFats +11595.3%
Contains more ProteinProtein +215.6%
Contains more CarbsCarbs +1503.5%
Contains more WaterWater +269.5%
Contains more OtherOther +265.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
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 +28939.7%
Contains more Poly. FatPolyunsaturated fat +20400%
Contains less Sat. FatSaturated fat -98.9%

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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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.