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
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
| 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
| Contains more Mono. FatMonounsaturated fat | +69% |
| Contains less Sat. FatSaturated fat | -47.4% |
| Contains more Poly. FatPolyunsaturated fat | +363.8% |
