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Salsa vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between Salsa and Wakame?

  • Salsa is higher in Vitamin B6, and Potassium, however, Wakame is richer in Folate, Magnesium, Copper, Vitamin B2, Calcium, and Phosphorus.
  • Wakame's daily need coverage for Folate is 44% more.
  • Wakame contains 75 times less Vitamin B6 than Salsa. Salsa contains 0.149mg of Vitamin B6, while Wakame contains 0.002mg.
  • Salsa has less Sodium.

We used USDA Commodity, salsa and Seaweed, wakame, raw types in this article.

Infographic

Salsa 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.
Salsa
3
:
7
Wakame
Contains more Potassium +440%
Contains less Sodium -50.7%
Contains more Calcium +1150%
Contains more Magnesium +568.8%
Contains more Phosphorus +166.7%
Contains more Zinc +123.5%
Contains more Copper +195.8%
Contains more Selenium +75%
Equal in Iron - 2.18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +440%
Contains less Sodium -50.7%
Contains more Calcium +1150%
Contains more Magnesium +568.8%
Contains more Phosphorus +166.7%
Contains more Zinc +123.5%
Contains more Copper +195.8%
Contains more Selenium +75%
Equal in Iron - 2.18

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.
Salsa
3
:
8
Wakame
Contains more Vitamin A +52.8%
Contains more Vitamin C +33.3%
Contains more Vitamin B6 +7350%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +666.7%
Contains more Vitamin B3 +48.1%
Contains more Folate +931.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
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 A +52.8%
Contains more Vitamin C +33.3%
Contains more Vitamin B6 +7350%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +666.7%
Contains more Vitamin B3 +48.1%
Contains more Folate +931.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
1
:
4
Wakame
Contains more Water +12.1%
Contains more Protein +102%
Contains more Fats +220%
Contains more Carbs +30.6%
Contains more Other +350%
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
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 Water +12.1%
Contains more Protein +102%
Contains more Fats +220%
Contains more Carbs +30.6%
Contains more Other +350%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
1
:
2
Wakame
Contains less Saturated Fat -77.7%
Contains more Monounsaturated Fat +262.5%
Contains more Polyunsaturated fat +103.7%
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -77.7%
Contains more Monounsaturated Fat +262.5%
Contains more Polyunsaturated fat +103.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Wakame Opinion
Net carbs 5.6g 8.64g Wakame
Protein 1.5g 3.03g Wakame
Fats 0.2g 0.64g Wakame
Carbs 7g 9.14g Wakame
Calories 36kcal 45kcal Wakame
Sugar 0.65g Salsa
Fiber 1.4g 0.5g Salsa
Calcium 12mg 150mg Wakame
Iron 2.24mg 2.18mg Salsa
Magnesium 16mg 107mg Wakame
Phosphorus 30mg 80mg Wakame
Potassium 270mg 50mg Salsa
Sodium 430mg 872mg Salsa
Zinc 0.17mg 0.38mg Wakame
Copper 0.096mg 0.284mg Wakame
Manganese 1.4mg Wakame
Selenium 0.4µg 0.7µg Wakame
Vitamin A 550IU 360IU Salsa
Vitamin A RAE 28µg 18µg Salsa
Vitamin E 1mg Wakame
Vitamin C 4mg 3mg Salsa
Vitamin B1 0.05mg 0.06mg Wakame
Vitamin B2 0.03mg 0.23mg Wakame
Vitamin B3 1.08mg 1.6mg Wakame
Vitamin B5 0.697mg Wakame
Vitamin B6 0.149mg 0.002mg Salsa
Folate 19µg 196µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.029g 0.13g Salsa
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.016g 0.058g Wakame
Polyunsaturated fat 0.107g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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%
Salsa
29%
Wakame
Minerals Daily Need Coverage Score
23%
Salsa
65%
Wakame

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 442mg)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 0.101g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.