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  6. Spirulina vs. Wakame

Spirulina vs. Wakame — In-Depth Nutrition Comparison

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A recap on differences between Spirulina and Wakame

  • Spirulina is higher in Copper, Vitamin B1, Vitamin B2, and Iron, yet Wakame is higher in Manganese, Folate, Magnesium, Calcium, and Phosphorus.
  • Wakame covers your daily Manganese needs 53% more than Spirulina.
  • Spirulina contains 4 times more Vitamin B1 than Wakame. While Spirulina contains 0.222mg of Vitamin B1, Wakame contains only 0.06mg.
  • The amount of Sodium in Spirulina is lower.

Food varieties used in this article are Seaweed, spirulina, raw and Seaweed, wakame, raw.

Infographic

Spirulina 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.
Spirulina
Spirulina
4
:
5
Wakame
Wakame
Contains more Iron +28%
Contains more Potassium +154%
Contains less Sodium -88.8%
Contains more Copper +110.2%
Contains more Calcium +1150%
Contains more Magnesium +463.2%
Contains more Phosphorus +627.3%
Contains more Zinc +90%
Contains more Manganese +652.7%
Equal in Selenium - 0.7
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Iron +28%
Contains more Potassium +154%
Contains less Sodium -88.8%
Contains more Copper +110.2%
Contains more Calcium +1150%
Contains more Magnesium +463.2%
Contains more Phosphorus +627.3%
Contains more Zinc +90%
Contains more Manganese +652.7%
Equal in Selenium - 0.7

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.
Spirulina
Spirulina
3
:
7
Wakame
Wakame
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +48.7%
Contains more Vitamin B6 +1600%
Contains more Vitamin A +542.9%
Contains more Vitamin E +104.1%
Contains more Vitamin C +233.3%
Contains more Vitamin B3 +33.8%
Contains more Vitamin B5 +114.5%
Contains more Folate +2077.8%
Contains more Vitamin K +112%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
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 B1 +270%
Contains more Vitamin B2 +48.7%
Contains more Vitamin B6 +1600%
Contains more Vitamin A +542.9%
Contains more Vitamin E +104.1%
Contains more Vitamin C +233.3%
Contains more Vitamin B3 +33.8%
Contains more Vitamin B5 +114.5%
Contains more Folate +2077.8%
Contains more Vitamin K +112%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
2
:
3
Wakame
Wakame
Contains more Protein +95.4%
Contains more Water +13.4%
Contains more Fats +64.1%
Contains more Carbs +277.7%
Contains more Other +1100%
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 Protein +95.4%
Contains more Water +13.4%
Contains more Fats +64.1%
Contains more Carbs +277.7%
Contains more Other +1100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
0
:
3
Wakame
Wakame
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +105.7%
Equal in Saturated Fat - 0.13
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +105.7%
Equal in Saturated Fat - 0.13

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Wakame Opinion
Net carbs 2.02g 8.64g Wakame
Protein 5.92g 3.03g Spirulina
Fats 0.39g 0.64g Wakame
Carbs 2.42g 9.14g Wakame
Calories 26kcal 45kcal Wakame
Sugar 0.3g 0.65g Spirulina
Fiber 0.4g 0.5g Wakame
Calcium 12mg 150mg Wakame
Iron 2.79mg 2.18mg Spirulina
Magnesium 19mg 107mg Wakame
Phosphorus 11mg 80mg Wakame
Potassium 127mg 50mg Spirulina
Sodium 98mg 872mg Spirulina
Zinc 0.2mg 0.38mg Wakame
Copper 0.597mg 0.284mg Spirulina
Manganese 0.186mg 1.4mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 56IU 360IU Wakame
Vitamin A RAE 3µg 18µg Wakame
Vitamin E 0.49mg 1mg Wakame
Vitamin C 0.9mg 3mg Wakame
Vitamin B1 0.222mg 0.06mg Spirulina
Vitamin B2 0.342mg 0.23mg Spirulina
Vitamin B3 1.196mg 1.6mg Wakame
Vitamin B5 0.325mg 0.697mg Wakame
Vitamin B6 0.034mg 0.002mg Spirulina
Folate 9µg 196µg Wakame
Vitamin K 2.5µg 5.3µg Wakame
Tryptophan 0.096mg 0.035mg Spirulina
Threonine 0.306mg 0.165mg Spirulina
Isoleucine 0.331mg 0.087mg Spirulina
Leucine 0.509mg 0.257mg Spirulina
Lysine 0.312mg 0.112mg Spirulina
Methionine 0.118mg 0.063mg Spirulina
Phenylalanine 0.286mg 0.112mg Spirulina
Valine 0.362mg 0.209mg Spirulina
Histidine 0.112mg 0.015mg Spirulina
Saturated Fat 0.135g 0.13g Wakame
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.034g 0.058g Wakame
Polyunsaturated fat 0.106g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
18%
Spirulina
29%
Wakame
Minerals Daily Need Coverage Score
38%
Spirulina
65%
Wakame

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.005g)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Spirulina
Spirulina contains less Sodium (difference - 774mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.