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  6. Flax seeds vs. Wakame

Flax seeds vs. Wakame — In-Depth Nutrition Comparison

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How are flax seeds and wakame different?

  • Flax seeds have more vitamin B1, fiber, copper, phosphorus, magnesium, manganese, selenium, iron, and vitamin B6 than wakame.
  • Daily need coverage for vitamin B1 for flax seeds is 132% higher.
  • Flax seeds contain 237 times more vitamin B6 than wakame. While flax seeds contain 0.473mg of vitamin B6, wakame contains only 0.002mg.
  • Flax seeds have less sodium.

Seeds, flaxseed and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Wakame
Wakame
0
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 +266.4%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +1526%
Contains more IronIron +162.8%
Contains more CopperCopper +329.6%
Contains more ZincZinc +1042.1%
Contains more PhosphorusPhosphorus +702.5%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +77.3%
Contains more SeleniumSelenium +3528.6%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Wakame
Wakame
6
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 B1Vitamin B1 +2640%
Contains more Vitamin B3Vitamin B3 +92.5%
Contains more Vitamin B5Vitamin B5 +41.3%
Contains more Vitamin B6Vitamin B6 +23550%
Contains more CholineCholine +466.2%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +222.6%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin KVitamin K +23.3%
Contains more FolateFolate +125.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Wakame DV% diff.
Polyunsaturated fat 28.73g 0.218g 190%
Vitamin B1 1.644mg 0.06mg 132%
Fiber 27.3g 0.5g 107%
Copper 1.22mg 0.284mg 104%
Phosphorus 642mg 80mg 80%
Magnesium 392mg 107mg 68%
Fats 42.16g 0.64g 64%
Manganese 2.482mg 1.4mg 47%
Selenium 25.4µg 0.7µg 45%
Iron 5.73mg 2.18mg 44%
Sodium 30mg 872mg 37%
Vitamin B6 0.473mg 0.002mg 36%
Zinc 4.34mg 0.38mg 36%
Protein 18.29g 3.03g 31%
Folate 87µg 196µg 27%
Calories 534kcal 45kcal 24%
Potassium 813mg 50mg 22%
Monounsaturated fat 7.527g 0.058g 19%
Saturated fat 3.663g 0.13g 16%
Choline 78.7mg 13.9mg 12%
Calcium 255mg 150mg 11%
Vitamin B3 3.08mg 1.6mg 9%
Carbs 28.88g 9.14g 7%
Vitamin B5 0.985mg 0.697mg 6%
Vitamin B2 0.161mg 0.23mg 5%
Vitamin E 0.31mg 1mg 5%
Vitamin C 0.6mg 3mg 3%
Vitamin A 0µg 18µg 2%
Vitamin K 4.3µg 5.3µg 1%
Net carbs 1.58g 8.64g N/A
Sugar 1.55g 0.65g N/A
Tryptophan 0.297mg 0.035mg 0%
Threonine 0.766mg 0.165mg 0%
Isoleucine 0.896mg 0.087mg 0%
Leucine 1.235mg 0.257mg 0%
Lysine 0.862mg 0.112mg 0%
Methionine 0.37mg 0.063mg 0%
Phenylalanine 0.957mg 0.112mg 0%
Valine 1.072mg 0.209mg 0%
Histidine 0.472mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Wakame
Wakame
2
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 +503.6%
Contains more FatsFats +6487.5%
Contains more CarbsCarbs +216%
Contains more WaterWater +1049.3%
Contains more OtherOther +94.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Wakame
Wakame
1
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 +12877.6%
Contains more Poly. FatPolyunsaturated fat +13078.9%
Contains less Sat. FatSaturated fat -96.5%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.