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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, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Wakame
Wakame
5
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 +1016%
Contains more IronIron +24.3%
Contains more ZincZinc +39.5%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +42.9%
Contains more MagnesiumMagnesium +35.4%
Contains more CalciumCalcium +51.5%
Contains more CopperCopper +118.5%
Contains more PhosphorusPhosphorus +63.3%
Contains more ManganeseManganese +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.
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Wakame
Wakame
3
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 CVitamin C +836.7%
Contains more Vitamin AVitamin A +2505.6%
Contains more Vitamin EVitamin E +103%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B6Vitamin B6 +9650%
Contains more Vitamin KVitamin K +9011.3%
Contains more CholineCholine +38.8%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +121%
Contains more Vitamin B5Vitamin B5 +972.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~196µg

All nutrients comparison - raw data values

Nutrient Spinach raw Wakame DV% diff.
Vitamin K 482.9µg 5.3µg 398%
Vitamin A 469µg 18µg 50%
Sodium 79mg 872mg 34%
Vitamin C 28.1mg 3mg 28%
Manganese 0.897mg 1.4mg 22%
Copper 0.13mg 0.284mg 17%
Potassium 558mg 50mg 15%
Vitamin B6 0.195mg 0.002mg 15%
Vitamin B5 0.065mg 0.697mg 13%
Vitamin E 2.03mg 1mg 7%
Magnesium 79mg 107mg 7%
Iron 2.71mg 2.18mg 7%
Fiber 2.2g 0.5g 7%
Calcium 99mg 150mg 5%
Vitamin B3 0.724mg 1.6mg 5%
Phosphorus 49mg 80mg 4%
Vitamin B2 0.189mg 0.23mg 3%
Carbs 3.63g 9.14g 2%
Vitamin B1 0.078mg 0.06mg 2%
Folate 194µg 196µg 1%
Choline 19.3mg 13.9mg 1%
Calories 23kcal 45kcal 1%
Selenium 1µg 0.7µg 1%
Zinc 0.53mg 0.38mg 1%
Protein 2.86g 3.03g 0%
Fats 0.39g 0.64g 0%
Net carbs 1.43g 8.64g N/A
Sugar 0.42g 0.65g N/A
Saturated fat 0.063g 0.13g 0%
Monounsaturated fat 0.01g 0.058g 0%
Polyunsaturated fat 0.165g 0.218g 0%
Tryptophan 0.039mg 0.035mg 0%
Threonine 0.122mg 0.165mg 0%
Isoleucine 0.147mg 0.087mg 0%
Leucine 0.223mg 0.257mg 0%
Lysine 0.174mg 0.112mg 0%
Methionine 0.053mg 0.063mg 0%
Phenylalanine 0.129mg 0.112mg 0%
Valine 0.161mg 0.209mg 0%
Histidine 0.064mg 0.015mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Wakame
4
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 WaterWater +14.3%
Contains more FatsFats +64.1%
Contains more CarbsCarbs +151.8%
Contains more OtherOther +318.6%
~equal in Protein ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Wakame
Wakame
2
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 less Sat. FatSaturated fat -51.5%
Contains more Mono. FatMonounsaturated fat +480%
Contains more Poly. FatPolyunsaturated fat +32.1%

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.