Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Seaweed vs Wakame - In-Depth Nutrition Comparison

Compare

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 from 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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Wakame
Contains more Iron +30.7%
Contains more Calcium +12%
Contains more Potassium +78%
Contains more Magnesium +13.1%
Contains more Zinc +223.7%
Contains less Sodium -73.3%
Contains more Copper +118.5%
Contains more Phosphorus +90.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Iron +30.7%
Contains more Calcium +12%
Contains more Potassium +78%
Contains more Magnesium +13.1%
Contains more Zinc +223.7%
Contains less Sodium -73.3%
Contains more Copper +118.5%
Contains more Phosphorus +90.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Wakame
Contains more Vitamin K +1145.3%
Contains more Vitamin A +210.3%
Contains more Vitamin E +14.9%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +240.4%
Equal in Vitamin C - 3
Equal in Vitamin B5 - 0.697
Equal in Vitamin B6 - 0.002
Equal in Folate - 196
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Contains more Vitamin K +1145.3%
Contains more Vitamin A +210.3%
Contains more Vitamin E +14.9%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +240.4%
Equal in Vitamin C - 3
Equal in Vitamin B5 - 0.697
Equal in Vitamin B6 - 0.002
Equal in Folate - 196

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Seaweed
29
Wakame
Mineral Summary Score
47
Seaweed
58
Wakame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
10%
Seaweed
18%
Wakame
Carbohydrates
10%
Seaweed
9%
Wakame
Fats
3%
Seaweed
3%
Wakame

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seaweed Wakame
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seaweed Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.117g)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sugars?
Seaweed
Seaweed contains less Sugars (difference - 0.05g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 639mg)
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 ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seaweed Wakame Opinion
Calories 43 45 Wakame
Protein 1.68 3.03 Wakame
Fats 0.56 0.64 Wakame
Vitamin C 3 3
Carbs 9.57 9.14 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 2.18 Seaweed
Calcium 168 150 Seaweed
Potassium 89 50 Seaweed
Magnesium 121 107 Seaweed
Sugars 0.6 0.65 Seaweed
Fiber 1.3 0.5 Seaweed
Copper 0.13 0.284 Wakame
Zinc 1.23 0.38 Seaweed
Starch
Phosphorus 42 80 Wakame
Sodium 233 872 Seaweed
Vitamin A 116 360 Wakame
Vitamin E 0.87 1 Wakame
Vitamin D 0 0
Vitamin B1 0.05 0.06 Wakame
Vitamin B2 0.15 0.23 Wakame
Vitamin B3 0.47 1.6 Wakame
Vitamin B5 0.642 0.697 Wakame
Vitamin B6 0.002 0.002
Vitamin B12 0 0
Vitamin K 66 5.3 Seaweed
Folate 180 196 Wakame
Trans Fat 0 0
Saturated Fat 0.247 0.13 Wakame
Monounsaturated Fat 0.098 0.058 Seaweed
Polyunsaturated fat 0.047 0.218 Wakame
Tryptophan 0.048 0.035 Seaweed
Threonine 0.055 0.165 Wakame
Isoleucine 0.076 0.087 Wakame
Leucine 0.083 0.257 Wakame
Lysine 0.082 0.112 Wakame
Methionine 0.025 0.063 Wakame
Phenylalanine 0.043 0.112 Wakame
Valine 0.072 0.209 Wakame
Histidine 0.024 0.015 Seaweed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.