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Vegetable vs Wakame - In-Depth Nutrition Comparison

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Summary of differences between Vegetable and Wakame

  • Vegetable has more Vitamin A, Fiber and Vitamin K, however Wakame is higher in Manganese, Folate, Copper, Magnesium, Iron and Calcium.
  • Wakame covers your daily need of Manganese 44% more than Vegetable.
  • Vegetable has 12 times more Vitamin A than Wakame. While Vegetable has 214µg of Vitamin A, Wakame has only 18µg.
  • Vegetable has less Sodium.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Seaweed, wakame, raw.

Infographic

Vegetable vs Wakame 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Wakame
Contains more Potassium +238%
Contains more Zinc +28.9%
Contains less Sodium -96%
Contains more Iron +165.9%
Contains more Calcium +500%
Contains more Magnesium +386.4%
Contains more Copper +242.2%
Contains more Phosphorus +56.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Potassium +238%
Contains more Zinc +28.9%
Contains less Sodium -96%
Contains more Iron +165.9%
Contains more Calcium +500%
Contains more Magnesium +386.4%
Contains more Copper +242.2%
Contains more Phosphorus +56.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Wakame
Contains more Vitamin A +1088.1%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B6 +3600%
Contains more Vitamin K +343.4%
Contains more Vitamin E +163.2%
Contains more Vitamin B2 +91.7%
Contains more Vitamin B3 +88%
Contains more Vitamin B5 +361.6%
Contains more Folate +931.6%
Equal in Vitamin C - 3
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Contains more Vitamin A +1088.1%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B6 +3600%
Contains more Vitamin K +343.4%
Contains more Vitamin E +163.2%
Contains more Vitamin B2 +91.7%
Contains more Vitamin B3 +88%
Contains more Vitamin B5 +361.6%
Contains more Folate +931.6%
Equal in Vitamin C - 3

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Vegetable
29
Wakame
Mineral Summary Score
17
Vegetable
58
Wakame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Vegetable
18%
Wakame
Carbohydrates
13%
Vegetable
9%
Wakame
Fats
1%
Vegetable
3%
Wakame

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Vegetable Wakame
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Vegetable Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Wakame
Wakame contains less Sugars (difference - 2.47g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 45)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.5)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 837mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.099g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Vegetable Wakame Opinion
Calories 65 45 Vegetable
Protein 2.86 3.03 Wakame
Fats 0.15 0.64 Wakame
Vitamin C 3.2 3 Vegetable
Carbs 13.09 9.14 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 0.82 2.18 Wakame
Calcium 25 150 Wakame
Potassium 169 50 Vegetable
Magnesium 22 107 Wakame
Sugars 3.12 0.65 Wakame
Fiber 4.4 0.5 Vegetable
Copper 0.083 0.284 Wakame
Zinc 0.49 0.38 Vegetable
Starch
Phosphorus 51 80 Wakame
Sodium 35 872 Vegetable
Vitamin A 4277 360 Vegetable
Vitamin E 0.38 1 Wakame
Vitamin D 0 0
Vitamin B1 0.071 0.06 Vegetable
Vitamin B2 0.12 0.23 Wakame
Vitamin B3 0.851 1.6 Wakame
Vitamin B5 0.151 0.697 Wakame
Vitamin B6 0.074 0.002 Vegetable
Vitamin B12 0 0
Vitamin K 23.5 5.3 Vegetable
Folate 19 196 Wakame
Trans Fat 0 0
Saturated Fat 0.031 0.13 Vegetable
Monounsaturated Fat 0.01 0.058 Wakame
Polyunsaturated fat 0.072 0.218 Wakame
Tryptophan 0.029 0.035 Wakame
Threonine 0.115 0.165 Wakame
Isoleucine 0.139 0.087 Vegetable
Leucine 0.19 0.257 Wakame
Lysine 0.17 0.112 Vegetable
Methionine 0.034 0.063 Wakame
Phenylalanine 0.12 0.112 Vegetable
Valine 0.149 0.209 Wakame
Histidine 0.073 0.015 Vegetable
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.