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  6. Vegetable vs. Wakame

Vegetable vs. Wakame — In-Depth Nutrition Comparison

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Summary of differences between Vegetable and Wakame

  • Vegetable has more Vitamin A RAE, 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 RAE than Wakame. While Vegetable has 214µg of Vitamin A RAE, 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
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.
Vegetable
Vegetable
3
:
7
Wakame
Wakame
Contains more Potassium +238%
Contains less Sodium -96%
Contains more Zinc +28.9%
Contains more Calcium +500%
Contains more Iron +165.9%
Contains more Magnesium +386.4%
Contains more Phosphorus +56.9%
Contains more Copper +242.2%
Contains more Manganese +269.4%
Contains more Selenium +133.3%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +238%
Contains less Sodium -96%
Contains more Zinc +28.9%
Contains more Calcium +500%
Contains more Iron +165.9%
Contains more Magnesium +386.4%
Contains more Phosphorus +56.9%
Contains more Copper +242.2%
Contains more Manganese +269.4%
Contains more Selenium +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.
Vegetable
Vegetable
5
:
5
Wakame
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
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
Wakame
Wakame
Contains more Carbs +43.2%
Contains more Fats +326.7%
Contains more Other +974.6%
Equal in Protein - 3.03
Equal in Water - 79.99
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 Carbs +43.2%
Contains more Fats +326.7%
Contains more Other +974.6%
Equal in Protein - 3.03
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Wakame
Wakame
Contains less Saturated Fat -76.2%
Contains more Monounsaturated Fat +480%
Contains more Polyunsaturated fat +202.8%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -76.2%
Contains more Monounsaturated Fat +480%
Contains more Polyunsaturated 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.
Vegetable Wakame
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Vegetable Wakame Opinion
Net carbs 8.69g 8.64g Vegetable
Protein 2.86g 3.03g Wakame
Fats 0.15g 0.64g Wakame
Carbs 13.09g 9.14g Vegetable
Calories 65kcal 45kcal Vegetable
Sugar 3.12g 0.65g Wakame
Fiber 4.4g 0.5g Vegetable
Calcium 25mg 150mg Wakame
Iron 0.82mg 2.18mg Wakame
Magnesium 22mg 107mg Wakame
Phosphorus 51mg 80mg Wakame
Potassium 169mg 50mg Vegetable
Sodium 35mg 872mg Vegetable
Zinc 0.49mg 0.38mg Vegetable
Copper 0.083mg 0.284mg Wakame
Manganese 0.379mg 1.4mg Wakame
Selenium 0.3µg 0.7µg Wakame
Vitamin A 4277IU 360IU Vegetable
Vitamin A RAE 214µg 18µg Vegetable
Vitamin E 0.38mg 1mg Wakame
Vitamin C 3.2mg 3mg Vegetable
Vitamin B1 0.071mg 0.06mg Vegetable
Vitamin B2 0.12mg 0.23mg Wakame
Vitamin B3 0.851mg 1.6mg Wakame
Vitamin B5 0.151mg 0.697mg Wakame
Vitamin B6 0.074mg 0.002mg Vegetable
Folate 19µg 196µg Wakame
Vitamin K 23.5µg 5.3µg Vegetable
Tryptophan 0.029mg 0.035mg Wakame
Threonine 0.115mg 0.165mg Wakame
Isoleucine 0.139mg 0.087mg Vegetable
Leucine 0.19mg 0.257mg Wakame
Lysine 0.17mg 0.112mg Vegetable
Methionine 0.034mg 0.063mg Wakame
Phenylalanine 0.12mg 0.112mg Vegetable
Valine 0.149mg 0.209mg Wakame
Histidine 0.073mg 0.015mg Vegetable
Saturated Fat 0.031g 0.13g Vegetable
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.01g 0.058g Wakame
Polyunsaturated fat 0.072g 0.218g Wakame

Which food is preferable for your diet?

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

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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
36%
Vegetable
29%
Wakame
Minerals Daily Need Coverage Score
19%
Vegetable
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.47g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 66)
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 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. 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.