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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 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
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 Calcium +12%
Contains more Iron +30.7%
Contains more Magnesium +13.1%
Contains more Potassium +78%
Contains less Sodium -73.3%
Contains more Zinc +223.7%
Contains more Phosphorus +90.5%
Contains more Copper +118.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Contains more Calcium +12%
Contains more Iron +30.7%
Contains more Magnesium +13.1%
Contains more Potassium +78%
Contains less Sodium -73.3%
Contains more Zinc +223.7%
Contains more Phosphorus +90.5%
Contains more Copper +118.5%

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 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%
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 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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Seaweed Wakame Opinion
Net carbs 8.27g 8.64g Wakame
Protein 1.68g 3.03g Wakame
Fats 0.56g 0.64g Wakame
Carbs 9.57g 9.14g Seaweed
Calories 43kcal 45kcal Wakame
Starch g g
Fructose g g
Sugar 0.6g 0.65g Seaweed
Fiber 1.3g 0.5g Seaweed
Calcium 168mg 150mg Seaweed
Iron 2.85mg 2.18mg Seaweed
Magnesium 121mg 107mg Seaweed
Phosphorus 42mg 80mg Wakame
Potassium 89mg 50mg Seaweed
Sodium 233mg 872mg Seaweed
Zinc 1.23mg 0.38mg Seaweed
Copper 0.13mg 0.284mg Wakame
Vitamin A 116IU 360IU Wakame
Vitamin E 0.87mg 1mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 3mg
Vitamin B1 0.05mg 0.06mg Wakame
Vitamin B2 0.15mg 0.23mg Wakame
Vitamin B3 0.47mg 1.6mg Wakame
Vitamin B5 0.642mg 0.697mg Wakame
Vitamin B6 0.002mg 0.002mg
Folate 180µg 196µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 66µg 5.3µg Seaweed
Tryptophan 0.048mg 0.035mg Seaweed
Threonine 0.055mg 0.165mg Wakame
Isoleucine 0.076mg 0.087mg Wakame
Leucine 0.083mg 0.257mg Wakame
Lysine 0.082mg 0.112mg Wakame
Methionine 0.025mg 0.063mg Wakame
Phenylalanine 0.043mg 0.112mg Wakame
Valine 0.072mg 0.209mg Wakame
Histidine 0.024mg 0.015mg Seaweed
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.13g Wakame
Monounsaturated Fat 0.098g 0.058g Seaweed
Polyunsaturated fat 0.047g 0.218g Wakame

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
10%
Seaweed
18%
Wakame
Carbohydrates
10%
Seaweed
9%
Wakame
Fats
3%
Seaweed
3%
Wakame

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 is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (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 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

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 to 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.