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.
- Vegetable covers your daily need for vitamin A, 78% more than wakame.
- Vegetable has 9 times more fiber than wakame. While vegetable has 4.4g of fiber, wakame has only 0.5g.
- 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
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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 | +238% |
| Contains more ZincZinc | +28.9% |
| Contains less SodiumSodium | -96% |
| Contains more MagnesiumMagnesium | +386.4% |
| Contains more CalciumCalcium | +500% |
| Contains more IronIron | +165.9% |
| Contains more CopperCopper | +242.2% |
| Contains more PhosphorusPhosphorus | +56.9% |
| Contains more ManganeseManganese | +269.4% |
| Contains more SeleniumSelenium | +133.3% |
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 AVitamin A | +1088.9% |
| Contains more Vitamin B1Vitamin B1 | +18.3% |
| Contains more Vitamin B6Vitamin B6 | +3600% |
| Contains more Vitamin KVitamin K | +343.4% |
| Contains more CholineCholine | +73.4% |
| Contains more Vitamin EVitamin E | +163.2% |
| Contains more Vitamin B2Vitamin B2 | +91.7% |
| Contains more Vitamin B3Vitamin B3 | +88% |
| Contains more Vitamin B5Vitamin B5 | +361.6% |
| Contains more FolateFolate | +931.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +43.2% |
| Contains more FatsFats | +326.7% |
| Contains more OtherOther | +974.6% |
~equal in
Protein
~3.03g
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76.2% |
| Contains more Mono. FatMonounsaturated fat | +480% |
| Contains more Poly. FatPolyunsaturated fat | +202.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.379mg | 1.4mg | 44% |
| Folate | 19µg | 196µg | 44% |
| Sodium | 35mg | 872mg | 36% |
| Vitamin A | 214µg | 18µg | 22% |
| Copper | 0.083mg | 0.284mg | 22% |
| Magnesium | 22mg | 107mg | 20% |
| Iron | 0.82mg | 2.18mg | 17% |
| Fiber | 4.4g | 0.5g | 16% |
| Vitamin K | 23.5µg | 5.3µg | 15% |
| Calcium | 25mg | 150mg | 13% |
| Vitamin B5 | 0.151mg | 0.697mg | 11% |
| Vitamin B2 | 0.12mg | 0.23mg | 8% |
| Vitamin B6 | 0.074mg | 0.002mg | 6% |
| Vitamin B3 | 0.851mg | 1.6mg | 5% |
| Phosphorus | 51mg | 80mg | 4% |
| Potassium | 169mg | 50mg | 4% |
| Vitamin E | 0.38mg | 1mg | 4% |
| Choline | 24.1mg | 13.9mg | 2% |
| Polyunsaturated fat | 0.072g | 0.218g | 1% |
| Calories | 65kcal | 45kcal | 1% |
| Vitamin B1 | 0.071mg | 0.06mg | 1% |
| Selenium | 0.3µg | 0.7µg | 1% |
| Zinc | 0.49mg | 0.38mg | 1% |
| Carbs | 13.09g | 9.14g | 1% |
| Fats | 0.15g | 0.64g | 1% |
| Protein | 2.86g | 3.03g | 0% |
| Vitamin C | 3.2mg | 3mg | 0% |
| Net carbs | 8.69g | 8.64g | N/A |
| Sugar | 3.12g | 0.65g | N/A |
| Saturated fat | 0.031g | 0.13g | 0% |
| Monounsaturated fat | 0.01g | 0.058g | 0% |
| Tryptophan | 0.029mg | 0.035mg | 0% |
| Threonine | 0.115mg | 0.165mg | 0% |
| Isoleucine | 0.139mg | 0.087mg | 0% |
| Leucine | 0.19mg | 0.257mg | 0% |
| Lysine | 0.17mg | 0.112mg | 0% |
| Methionine | 0.034mg | 0.063mg | 0% |
| Phenylalanine | 0.12mg | 0.112mg | 0% |
| Valine | 0.149mg | 0.209mg | 0% |
| Histidine | 0.073mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
20%
26%
Minerals Daily Need Coverage Score
19%
65%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 2.47g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 66)
Which food is cheaper?
Wakame is cheaper (difference - $0.5)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food contains less Sodium?
Vegetable contains less Sodium (difference - 837mg)
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 0.099g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.