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Wakame vs. Crateva religiosa — In-Depth Nutrition Comparison

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What are the main differences between wakame and crateva religiosa?

  • Wakame is richer in manganese, copper, magnesium, calcium, iron, and vitamin A, while crateva religiosa is higher in vitamin C, fiber, and potassium.
  • Crateva religiosa's daily need coverage for vitamin C is 57% higher.
  • Crateva religiosa has 44 times less sodium than wakame. Wakame has 872mg of sodium, while crateva religiosa has 20mg.

We used Seaweed, wakame, raw and Abiyuch, raw types in this comparison.

Infographic

Wakame vs Crateva religiosa 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.
Wakame
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 2.4% 27% 60% 19% 8.5% 20% 2.6% 24% 0%
Contains more MagnesiumMagnesium +345.8%
Contains more CalciumCalcium +1775%
Contains more IronIron +35.4%
Contains more CopperCopper +398.2%
Contains more ZincZinc +22.6%
Contains more PhosphorusPhosphorus +70.2%
Contains more ManganeseManganese +669.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +508%
Contains less SodiumSodium -97.7%

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.
Wakame
10
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%
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 180% 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1703.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
Contains more ProteinProtein +102%
Contains more FatsFats +540%
Contains more OtherOther +700%
Contains more CarbsCarbs +92.6%
~equal in Water ~79.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
100%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -89.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Crateva religiosa DV% diff.
Vitamin C 3mg 54.1mg 57%
Manganese 1.4mg 0.182mg 53%
Folate 196µg 49%
Sodium 872mg 20mg 37%
Copper 0.284mg 0.057mg 25%
Magnesium 107mg 24mg 20%
Fiber 0.5g 5.3g 19%
Vitamin B2 0.23mg 18%
Vitamin B5 0.697mg 14%
Calcium 150mg 8mg 14%
Vitamin B3 1.6mg 10%
Potassium 50mg 304mg 7%
Iron 2.18mg 1.61mg 7%
Vitamin E 1mg 7%
Phosphorus 80mg 47mg 5%
Fructose 3.8g 5%
Vitamin B1 0.06mg 5%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Carbs 9.14g 17.6g 3%
Protein 3.03g 1.5g 3%
Saturated fat 0.13g 0.014g 1%
Polyunsaturated fat 0.218g 1%
Calories 45kcal 69kcal 1%
Fats 0.64g 0.1g 1%
Vitamin A 18µg 5µg 1%
Zinc 0.38mg 0.31mg 1%
Selenium 0.7µg 1%
Net carbs 8.64g 12.3g N/A
Sugar 0.65g 8.55g N/A
Vitamin B6 0.002mg 0%
Monounsaturated fat 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Crateva religiosa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Wakame
14%
Crateva religiosa
Minerals Daily Need Coverage Score
65%
Wakame
18%
Crateva religiosa

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 7.9g)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Crateva religiosa
Crateva religiosa contains less Sodium (difference - 852mg)
Which food is lower in Saturated fat?
Crateva religiosa
Crateva religiosa is lower in Saturated fat (difference - 0.116g)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/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.