Soy milk vs. Wakame — In-Depth Nutrition Comparison
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How are soy milk and wakame different?
- Soy milk is higher in selenium; however, wakame is richer in manganese, folate, magnesium, iron, copper, calcium, vitamin B2, and vitamin A.
- Daily need coverage for manganese for wakame is 51% higher.
- Soy milk contains 7 times more selenium than wakame. While soy milk contains 4.8µg of selenium, wakame contains only 0.7µg.
- Soy milk has less sodium.
Soymilk, original, and vanilla, unfortified and Seaweed, wakame, raw are the varieties used in this article.
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 PotassiumPotassium | +136% |
| Contains less SodiumSodium | -94.2% |
| Contains more SeleniumSelenium | +585.7% |
| Contains more MagnesiumMagnesium | +328% |
| Contains more CalciumCalcium | +500% |
| Contains more IronIron | +240.6% |
| Contains more CopperCopper | +121.9% |
| Contains more ZincZinc | +216.7% |
| Contains more PhosphorusPhosphorus | +53.8% |
| Contains more ManganeseManganese | +527.8% |
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 B6Vitamin B6 | +3750% |
| Contains more CholineCholine | +69.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +809.1% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +211.9% |
| Contains more Vitamin B5Vitamin B5 | +86.9% |
| Contains more Vitamin KVitamin K | +76.7% |
| Contains more FolateFolate | +988.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.223mg | 1.4mg | 51% |
| Folate | 18µg | 196µg | 45% |
| Sodium | 51mg | 872mg | 36% |
| Magnesium | 25mg | 107mg | 20% |
| Iron | 0.64mg | 2.18mg | 19% |
| Copper | 0.128mg | 0.284mg | 17% |
| Calcium | 25mg | 150mg | 13% |
| Vitamin B2 | 0.069mg | 0.23mg | 12% |
| Vitamin B3 | 0.513mg | 1.6mg | 7% |
| Selenium | 4.8µg | 0.7µg | 7% |
| Vitamin B6 | 0.077mg | 0.002mg | 6% |
| Vitamin B5 | 0.373mg | 0.697mg | 6% |
| Vitamin E | 0.11mg | 1mg | 6% |
| Polyunsaturated fat | 0.961g | 0.218g | 5% |
| Phosphorus | 52mg | 80mg | 4% |
| Vitamin C | 0mg | 3mg | 3% |
| Vitamin A | 0µg | 18µg | 2% |
| Zinc | 0.12mg | 0.38mg | 2% |
| Potassium | 118mg | 50mg | 2% |
| Vitamin K | 3µg | 5.3µg | 2% |
| Fats | 1.75g | 0.64g | 2% |
| Choline | 23.6mg | 13.9mg | 2% |
| Monounsaturated fat | 0.401g | 0.058g | 1% |
| Carbs | 6.28g | 9.14g | 1% |
| Calories | 54kcal | 45kcal | 0% |
| Protein | 3.27g | 3.03g | 0% |
| Net carbs | 5.68g | 8.64g | N/A |
| Sugar | 3.99g | 0.65g | N/A |
| Fiber | 0.6g | 0.5g | 0% |
| Vitamin B1 | 0.06mg | 0.06mg | 0% |
| Saturated fat | 0.205g | 0.13g | 0% |
| Tryptophan | 0.038mg | 0.035mg | 0% |
| Threonine | 0.108mg | 0.165mg | 0% |
| Isoleucine | 0.114mg | 0.087mg | 0% |
| Leucine | 0.186mg | 0.257mg | 0% |
| Lysine | 0.131mg | 0.112mg | 0% |
| Methionine | 0.027mg | 0.063mg | 0% |
| Phenylalanine | 0.113mg | 0.112mg | 0% |
| Valine | 0.117mg | 0.209mg | 0% |
| Histidine | 0.061mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +173.4% |
| Contains more CarbsCarbs | +45.5% |
| Contains more OtherOther | +1007.7% |
~equal in
Protein
~3.03g
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +591.4% |
| Contains more Poly. FatPolyunsaturated fat | +340.8% |
| Contains less Sat. FatSaturated fat | -36.6% |
