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  6. Spinach raw vs. Wakame

Spinach raw vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between Spinach raw and Wakame?

  • Spinach raw is richer in Vitamin K, Vitamin A RAE, Vitamin C, Potassium, Vitamin B6, and Vitamin E , while Wakame is higher in Manganese, Copper, and Vitamin B5.
  • Spinach raw's daily need coverage for Vitamin K is 398% higher.
  • Wakame has 98 times less Vitamin B6 than Spinach raw. Spinach raw has 0.195mg of Vitamin B6, while Wakame has 0.002mg.
  • Spinach raw is lower in Sodium.

We used Spinach, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
5
:
5
Wakame
Wakame
Contains more Iron +24.3%
Contains more Potassium +1016%
Contains less Sodium -90.9%
Contains more Zinc +39.5%
Contains more Selenium +42.9%
Contains more Calcium +51.5%
Contains more Magnesium +35.4%
Contains more Phosphorus +63.3%
Contains more Copper +118.5%
Contains more Manganese +56.1%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Iron +24.3%
Contains more Potassium +1016%
Contains less Sodium -90.9%
Contains more Zinc +39.5%
Contains more Selenium +42.9%
Contains more Calcium +51.5%
Contains more Magnesium +35.4%
Contains more Phosphorus +63.3%
Contains more Copper +118.5%
Contains more Manganese +56.1%

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.
Spinach raw
Spinach raw
6
:
4
Wakame
Wakame
Contains more Vitamin A +2504.7%
Contains more Vitamin E +103%
Contains more Vitamin C +836.7%
Contains more Vitamin B1 +30%
Contains more Vitamin B6 +9650%
Contains more Vitamin K +9011.3%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +121%
Contains more Vitamin B5 +972.3%
Equal in Folate - 196
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Wakame
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 A +2504.7%
Contains more Vitamin E +103%
Contains more Vitamin C +836.7%
Contains more Vitamin B1 +30%
Contains more Vitamin B6 +9650%
Contains more Vitamin K +9011.3%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +121%
Contains more Vitamin B5 +972.3%
Equal in Folate - 196

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
4
Wakame
Wakame
Contains more Water +14.3%
Contains more Fats +64.1%
Contains more Carbs +151.8%
Contains more Other +318.6%
Equal in Protein - 3.03
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Wakame
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 Water +14.3%
Contains more Fats +64.1%
Contains more Carbs +151.8%
Contains more Other +318.6%
Equal in Protein - 3.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Wakame
Wakame
Contains less Saturated Fat -51.5%
Contains more Monounsaturated Fat +480%
Contains more Polyunsaturated fat +32.1%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -51.5%
Contains more Monounsaturated Fat +480%
Contains more Polyunsaturated fat +32.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Wakame
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Wakame Opinion
Net carbs 1.43g 8.64g Wakame
Protein 2.86g 3.03g Wakame
Fats 0.39g 0.64g Wakame
Carbs 3.63g 9.14g Wakame
Calories 23kcal 45kcal Wakame
Fructose 0.15g Spinach raw
Sugar 0.42g 0.65g Spinach raw
Fiber 2.2g 0.5g Spinach raw
Calcium 99mg 150mg Wakame
Iron 2.71mg 2.18mg Spinach raw
Magnesium 79mg 107mg Wakame
Phosphorus 49mg 80mg Wakame
Potassium 558mg 50mg Spinach raw
Sodium 79mg 872mg Spinach raw
Zinc 0.53mg 0.38mg Spinach raw
Copper 0.13mg 0.284mg Wakame
Manganese 0.897mg 1.4mg Wakame
Selenium 1µg 0.7µg Spinach raw
Vitamin A 9377IU 360IU Spinach raw
Vitamin A RAE 469µg 18µg Spinach raw
Vitamin E 2.03mg 1mg Spinach raw
Vitamin C 28.1mg 3mg Spinach raw
Vitamin B1 0.078mg 0.06mg Spinach raw
Vitamin B2 0.189mg 0.23mg Wakame
Vitamin B3 0.724mg 1.6mg Wakame
Vitamin B5 0.065mg 0.697mg Wakame
Vitamin B6 0.195mg 0.002mg Spinach raw
Folate 194µg 196µg Wakame
Vitamin K 482.9µg 5.3µg Spinach raw
Tryptophan 0.039mg 0.035mg Spinach raw
Threonine 0.122mg 0.165mg Wakame
Isoleucine 0.147mg 0.087mg Spinach raw
Leucine 0.223mg 0.257mg Wakame
Lysine 0.174mg 0.112mg Spinach raw
Methionine 0.053mg 0.063mg Wakame
Phenylalanine 0.129mg 0.112mg Spinach raw
Valine 0.161mg 0.209mg Wakame
Histidine 0.064mg 0.015mg Spinach raw
Saturated Fat 0.063g 0.13g Spinach raw
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.01g 0.058g Wakame
Polyunsaturated fat 0.165g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
181%
Spinach raw
29%
Wakame
Minerals Daily Need Coverage Score
45%
Spinach raw
65%
Wakame

Comparison summary

Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 793mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.067g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.