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  6. Smoked salmon vs. Wakame

Smoked salmon vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between smoked salmon and wakame?

  • Smoked salmon is richer in vitamin B12, vitamin D, selenium, vitamin B6, and vitamin B3, while wakame is higher in manganese, folate, magnesium, iron, and calcium.
  • Smoked salmon's daily need coverage for vitamin B12 is 136% higher.

We used Fish, salmon, chinook, smoked and Seaweed, wakame, raw types in this comparison.

Infographic

Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Wakame
Wakame
6
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 PotassiumPotassium +250%
Contains more PhosphorusPhosphorus +105%
Contains less SodiumSodium -22.9%
Contains more SeleniumSelenium +4528.6%
Contains more MagnesiumMagnesium +494.4%
Contains more CalciumCalcium +1263.6%
Contains more IronIron +156.5%
Contains more CopperCopper +23.5%
Contains more ZincZinc +22.6%
Contains more ManganeseManganese +8135.3%

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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 AVitamin A +44.4%
Contains more Vitamin EVitamin E +35%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +195%
Contains more Vitamin B5Vitamin B5 +24.8%
Contains more Vitamin B6Vitamin B6 +13800%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +540.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +160.9%
Contains more Vitamin B2Vitamin B2 +127.7%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +9700%

All nutrients comparison - raw data values

Nutrient Smoked salmon Wakame DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Manganese 0.017mg 1.4mg 60%
Selenium 32.4µg 0.7µg 58%
Folate 2µg 196µg 49%
Protein 18.28g 3.03g 31%
Vitamin B6 0.278mg 0.002mg 21%
Magnesium 18mg 107mg 21%
Vitamin B3 4.72mg 1.6mg 20%
Iron 0.85mg 2.18mg 17%
Choline 89mg 13.9mg 14%
Calcium 11mg 150mg 14%
Phosphorus 164mg 80mg 12%
Vitamin B2 0.101mg 0.23mg 10%
Sodium 672mg 872mg 9%
Cholesterol 23mg 0mg 8%
Copper 0.23mg 0.284mg 6%
Fats 4.32g 0.64g 6%
Monounsaturated fat 2.023g 0.058g 5%
Polyunsaturated fat 0.995g 0.218g 5%
Vitamin K 0.1µg 5.3µg 4%
Potassium 175mg 50mg 4%
Saturated fat 0.929g 0.13g 4%
Calories 117kcal 45kcal 4%
Vitamin B1 0.023mg 0.06mg 3%
Carbs 0g 9.14g 3%
Vitamin B5 0.87mg 0.697mg 3%
Vitamin C 0mg 3mg 3%
Vitamin E 1.35mg 1mg 2%
Fiber 0g 0.5g 2%
Vitamin A 26µg 18µg 1%
Zinc 0.31mg 0.38mg 1%
Net carbs 0g 8.64g N/A
Sugar 0g 0.65g N/A
Tryptophan 0.205mg 0.035mg 0%
Threonine 0.801mg 0.165mg 0%
Isoleucine 0.842mg 0.087mg 0%
Leucine 1.486mg 0.257mg 0%
Lysine 1.679mg 0.112mg 0%
Methionine 0.541mg 0.063mg 0%
Phenylalanine 0.714mg 0.112mg 0%
Valine 0.942mg 0.209mg 0%
Histidine 0.538mg 0.015mg 0%
Omega-3 - EPA 0.183g 0.186g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 +503.3%
Contains more FatsFats +575%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.1%
Contains more OtherOther +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 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 +3387.9%
Contains more Poly. FatPolyunsaturated fat +356.4%
Contains less Sat. FatSaturated fat -86%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.