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  6. Seaweed vs. Wakame

Seaweed vs. Wakame — In-Depth Nutrition Comparison

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The main differences between seaweed and wakame

  • Seaweed is richer in vitamin K, iron, and zinc, yet wakame is richer in manganese, copper, vitamin B3, vitamin B2, and phosphorus.
  • Daily need coverage for manganese for wakame is 52% higher.
  • Seaweed contains 12 times more vitamin K than wakame. Seaweed contains 66µg of vitamin K, while wakame contains 5.3µg.
  • Seaweed contains less sodium.

Food types used in this article are Seaweed, kelp, raw and Seaweed, wakame, raw.

Infographic

Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Wakame
Wakame
3
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 MagnesiumMagnesium +13.1%
Contains more CalciumCalcium +12%
Contains more PotassiumPotassium +78%
Contains more IronIron +30.7%
Contains more ZincZinc +223.7%
Contains less SodiumSodium -73.3%
Contains more CopperCopper +118.5%
Contains more PhosphorusPhosphorus +90.5%
Contains more ManganeseManganese +600%
~equal in Selenium ~0.7µg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Wakame
Wakame
5
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 KVitamin K +1145.3%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +14.9%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +53.3%
Contains more Vitamin B3Vitamin B3 +240.4%
~equal in Vitamin C ~3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.697mg
~equal in Vitamin B6 ~0.002mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~196µg
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Seaweed Wakame DV% diff.
Manganese 0.2mg 1.4mg 52%
Vitamin K 66µg 5.3µg 51%
Sodium 233mg 872mg 28%
Copper 0.13mg 0.284mg 17%
Iron 2.85mg 2.18mg 8%
Zinc 1.23mg 0.38mg 8%
Vitamin B3 0.47mg 1.6mg 7%
Vitamin B2 0.15mg 0.23mg 6%
Phosphorus 42mg 80mg 5%
Folate 180µg 196µg 4%
Protein 1.68g 3.03g 3%
Magnesium 121mg 107mg 3%
Fiber 1.3g 0.5g 3%
Calcium 168mg 150mg 2%
Vitamin E 0.87mg 1mg 1%
Vitamin B1 0.05mg 0.06mg 1%
Vitamin A 6µg 18µg 1%
Potassium 89mg 50mg 1%
Saturated fat 0.247g 0.13g 1%
Polyunsaturated fat 0.047g 0.218g 1%
Vitamin B5 0.642mg 0.697mg 1%
Calories 43kcal 45kcal 0%
Fats 0.56g 0.64g 0%
Vitamin C 3mg 3mg 0%
Carbs 9.57g 9.14g 0%
Net carbs 8.27g 8.64g N/A
Sugar 0.6g 0.65g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B6 0.002mg 0.002mg 0%
Choline 12.8mg 13.9mg 0%
Monounsaturated fat 0.098g 0.058g 0%
Tryptophan 0.048mg 0.035mg 0%
Threonine 0.055mg 0.165mg 0%
Isoleucine 0.076mg 0.087mg 0%
Leucine 0.083mg 0.257mg 0%
Lysine 0.082mg 0.112mg 0%
Methionine 0.025mg 0.063mg 0%
Phenylalanine 0.043mg 0.112mg 0%
Valine 0.072mg 0.209mg 0%
Histidine 0.024mg 0.015mg 0%
Omega-3 - EPA 0.004g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Wakame
Wakame
3
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 ProteinProtein +80.4%
Contains more FatsFats +14.3%
~equal in Carbs ~9.14g
~equal in Water ~79.99g
~equal in Other ~7.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 more Mono. FatMonounsaturated fat +69%
Contains less Sat. FatSaturated fat -47.4%
Contains more Poly. FatPolyunsaturated fat +363.8%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.