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  6. Seaweed vs. Wafer

Seaweed vs. Wafer — In-Depth Nutrition Comparison

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Important differences between Seaweed and Wafer

  • Seaweed has more Vitamin K, Folate, Magnesium, and Calcium, however, Wafer has more Copper, Manganese, Vitamin B3, and Iron.
  • Seaweed's daily need coverage for Vitamin K is 53% more.
  • Seaweed has 5 times more Calcium than Wafer. Seaweed has 168mg of Calcium, while Wafer has 31mg.
  • Seaweed is lower in Sodium.

The food varieties used in the comparison are Seaweed, kelp, raw and Cookies, chocolate wafers.

Infographic

Seaweed vs Wafer 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.
Seaweed
Seaweed
4
:
6
Wafer
Wafer
Contains more Calcium +441.9%
Contains more Magnesium +128.3%
Contains less Sodium -59.8%
Contains more Zinc +12.8%
Contains more Iron +40.7%
Contains more Phosphorus +214.3%
Contains more Potassium +136%
Contains more Copper +256.2%
Contains more Manganese +248%
Contains more Selenium +714.3%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +441.9%
Contains more Magnesium +128.3%
Contains less Sodium -59.8%
Contains more Zinc +12.8%
Contains more Iron +40.7%
Contains more Phosphorus +214.3%
Contains more Potassium +136%
Contains more Copper +256.2%
Contains more Manganese +248%
Contains more Selenium +714.3%

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.
Seaweed
Seaweed
6
:
5
Wafer
Wafer
Contains more Vitamin A +1060%
Contains more Vitamin E +20.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +68.5%
Contains more Folate +283%
Contains more Vitamin K +2650%
Contains more Vitamin B1 +306%
Contains more Vitamin B2 +77.3%
Contains more Vitamin B3 +508.1%
Contains more Vitamin B6 +2450%
Contains more Vitamin B12 +∞%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +1060%
Contains more Vitamin E +20.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +68.5%
Contains more Folate +283%
Contains more Vitamin K +2650%
Contains more Vitamin B1 +306%
Contains more Vitamin B2 +77.3%
Contains more Vitamin B3 +508.1%
Contains more Vitamin B6 +2450%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
2
:
3
Wafer
Wafer
Contains more Water +1712.9%
Contains more Other +230.5%
Contains more Protein +292.9%
Contains more Fats +2435.7%
Contains more Carbs +659.7%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Water +1712.9%
Contains more Other +230.5%
Contains more Protein +292.9%
Contains more Fats +2435.7%
Contains more Carbs +659.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Wafer
Wafer
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +4864.3%
Contains more Polyunsaturated fat +8736.2%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +4864.3%
Contains more Polyunsaturated fat +8736.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Wafer Opinion
Net carbs 8.27g 69.3g Wafer
Protein 1.68g 6.6g Wafer
Fats 0.56g 14.2g Wafer
Carbs 9.57g 72.7g Wafer
Calories 43kcal 433kcal Wafer
Sugar 0.6g 37.43g Seaweed
Fiber 1.3g 3.4g Wafer
Calcium 168mg 31mg Seaweed
Iron 2.85mg 4.01mg Wafer
Magnesium 121mg 53mg Seaweed
Phosphorus 42mg 132mg Wafer
Potassium 89mg 210mg Wafer
Sodium 233mg 580mg Seaweed
Zinc 1.23mg 1.09mg Seaweed
Copper 0.13mg 0.463mg Wafer
Manganese 0.2mg 0.696mg Wafer
Selenium 0.7µg 5.7µg Wafer
Vitamin A 116IU 10IU Seaweed
Vitamin A RAE 6µg 3µg Seaweed
Vitamin E 0.87mg 0.72mg Seaweed
Vitamin C 3mg 0mg Seaweed
Vitamin B1 0.05mg 0.203mg Wafer
Vitamin B2 0.15mg 0.266mg Wafer
Vitamin B3 0.47mg 2.858mg Wafer
Vitamin B5 0.642mg 0.381mg Seaweed
Vitamin B6 0.002mg 0.051mg Wafer
Folate 180µg 47µg Seaweed
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 66µg 2.4µg Seaweed
Tryptophan 0.048mg 0.096mg Wafer
Threonine 0.055mg 0.22mg Wafer
Isoleucine 0.076mg 0.261mg Wafer
Leucine 0.083mg 0.447mg Wafer
Lysine 0.082mg 0.281mg Wafer
Methionine 0.025mg 0.105mg Wafer
Phenylalanine 0.043mg 0.308mg Wafer
Valine 0.072mg 0.323mg Wafer
Histidine 0.024mg 0.128mg Wafer
Cholesterol 0mg 2mg Seaweed
Saturated Fat 0.247g 4.241g Seaweed
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0.004g 0.003g Seaweed
Monounsaturated Fat 0.098g 4.865g Wafer
Polyunsaturated fat 0.047g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Seaweed
22%
Wafer
Minerals Daily Need Coverage Score
41%
Seaweed
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 36.83g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 347mg)
Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 3.994g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 61)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.