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  6. Savoy cabbage vs. Wakame

Savoy cabbage vs. Wakame — In-Depth Nutrition Comparison

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Summary of differences between savoy cabbage and wakame

  • Savoy cabbage has more vitamin K, vitamin C, and vitamin B6; however, wakame is higher in manganese, folate, copper, iron, magnesium, and vitamin B2.
  • Wakame covers your daily need for manganese, 53% more than savoy cabbage.
  • Savoy cabbage has 95 times more vitamin B6 than wakame. While savoy cabbage has 0.19mg of vitamin B6, wakame has only 0.002mg.
  • Savoy cabbage has less sodium.

These are the specific foods used in this comparison Cabbage, savoy, raw and Seaweed, wakame, raw.

Infographic

Savoy cabbage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Wakame
Wakame
7
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 +360%
Contains less SodiumSodium -96.8%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +282.1%
Contains more CalciumCalcium +328.6%
Contains more IronIron +445%
Contains more CopperCopper +358.1%
Contains more ZincZinc +40.7%
Contains more PhosphorusPhosphorus +90.5%
Contains more ManganeseManganese +677.8%

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Wakame
Wakame
6
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 CVitamin C +933.3%
Contains more Vitamin AVitamin A +177.8%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B6Vitamin B6 +9400%
Contains more Vitamin KVitamin K +1198.1%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +433.3%
Contains more Vitamin B5Vitamin B5 +272.7%
Contains more FolateFolate +145%
Contains more CholineCholine +13%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Savoy cabbage Wakame DV% diff.
Vitamin K 68.8µg 5.3µg 53%
Manganese 0.18mg 1.4mg 53%
Sodium 28mg 872mg 37%
Vitamin C 31mg 3mg 31%
Folate 80µg 196µg 29%
Copper 0.062mg 0.284mg 25%
Iron 0.4mg 2.18mg 22%
Magnesium 28mg 107mg 19%
Vitamin B2 0.03mg 0.23mg 15%
Vitamin B6 0.19mg 0.002mg 14%
Calcium 35mg 150mg 12%
Vitamin B5 0.187mg 0.697mg 10%
Fiber 3.1g 0.5g 10%
Vitamin B3 0.3mg 1.6mg 8%
Vitamin E 0.17mg 1mg 6%
Phosphorus 42mg 80mg 5%
Potassium 230mg 50mg 5%
Vitamin A 50µg 18µg 4%
Protein 2g 3.03g 2%
Saturated fat 0.013g 0.13g 1%
Polyunsaturated fat 0.049g 0.218g 1%
Calories 27kcal 45kcal 1%
Vitamin B1 0.07mg 0.06mg 1%
Zinc 0.27mg 0.38mg 1%
Carbs 6.1g 9.14g 1%
Fats 0.1g 0.64g 1%
Net carbs 3g 8.64g N/A
Sugar 2.27g 0.65g N/A
Selenium 0.9µg 0.7µg 0%
Choline 12.3mg 13.9mg 0%
Monounsaturated fat 0.007g 0.058g 0%
Tryptophan 0.02mg 0.035mg 0%
Threonine 0.069mg 0.165mg 0%
Isoleucine 0.101mg 0.087mg 0%
Leucine 0.103mg 0.257mg 0%
Lysine 0.094mg 0.112mg 0%
Methionine 0.02mg 0.063mg 0%
Phenylalanine 0.064mg 0.112mg 0%
Valine 0.085mg 0.209mg 0%
Histidine 0.041mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Wakame
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 WaterWater +13.8%
Contains more ProteinProtein +51.5%
Contains more FatsFats +540%
Contains more CarbsCarbs +49.8%
Contains more OtherOther +800%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Wakame
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 less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +728.6%
Contains more Poly. FatPolyunsaturated fat +344.9%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.