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Wakame vs. Pollock — In-Depth Nutrition Comparison

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What are the main differences between wakame and pollock?

  • Wakame is richer in manganese, folate, copper, and iron, while pollock is higher in vitamin B12, selenium, phosphorus, and vitamin B6.
  • Pollock's daily need coverage for vitamin B12 is 153% higher.
  • Pollock has 78 times less manganese than wakame. Wakame has 1.4mg of manganese, while pollock has 0.018mg.
  • Pollock is lower in sodium.

We used Seaweed, wakame, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this comparison.

Infographic

Wakame vs Pollock 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
5
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 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more MagnesiumMagnesium +32.1%
Contains more CalciumCalcium +108.3%
Contains more IronIron +289.3%
Contains more CopperCopper +373.3%
Contains more ManganeseManganese +7677.8%
Contains more PotassiumPotassium +760%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +233.8%
Contains less SodiumSodium -51.9%
Contains more SeleniumSelenium +6200%

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
5
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 0% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B5Vitamin B5 +61.3%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +6433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +146.8%
Contains more Vitamin B6Vitamin B6 +16350%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +559%
~equal in Vitamin A ~17µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B2 ~0.223mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +326%
Contains more ProteinProtein +674.9%
Contains more FatsFats +84.4%
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -18.2%
Contains more Mono. FatMonounsaturated fat +131%
Contains more Poly. FatPolyunsaturated fat +167.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Selenium 0.7µg 44.1µg 79%
Manganese 1.4mg 0.018mg 60%
Folate 196µg 3µg 48%
Protein 3.03g 23.48g 41%
Cholesterol 0mg 86mg 29%
Phosphorus 80mg 267mg 27%
Vitamin B6 0.002mg 0.329mg 25%
Copper 0.284mg 0.06mg 25%
Sodium 872mg 419mg 20%
Iron 2.18mg 0.56mg 20%
Vitamin B3 1.6mg 3.949mg 15%
Choline 13.9mg 91.6mg 14%
Potassium 50mg 430mg 11%
Calcium 150mg 72mg 8%
Vitamin D 0µg 1.3µg 7%
Magnesium 107mg 81mg 6%
Vitamin D 0IU 51IU 6%
Vitamin E 1mg 0.28mg 5%
Vitamin B5 0.697mg 0.432mg 5%
Vitamin K 5.3µg 0.1µg 4%
Calories 45kcal 111kcal 3%
Vitamin C 3mg 0mg 3%
Carbs 9.14g 0g 3%
Zinc 0.38mg 0.57mg 2%
Polyunsaturated fat 0.218g 0.583g 2%
Fiber 0.5g 0g 2%
Vitamin B1 0.06mg 0.054mg 1%
Fats 0.64g 1.18g 1%
Vitamin B2 0.23mg 0.223mg 1%
Net carbs 8.64g 0g N/A
Sugar 0.65g 0g N/A
Vitamin A 18µg 17µg 0%
Saturated fat 0.13g 0.159g 0%
Monounsaturated fat 0.058g 0.134g 0%
Tryptophan 0.035mg 0.263mg 0%
Threonine 0.165mg 1.029mg 0%
Isoleucine 0.087mg 1.082mg 0%
Leucine 0.257mg 1.908mg 0%
Lysine 0.112mg 2.157mg 0%
Methionine 0.063mg 0.696mg 0%
Phenylalanine 0.112mg 0.917mg 0%
Valine 0.209mg 1.21mg 0%
Histidine 0.015mg 0.691mg 0%
Omega-3 - EPA 0.186g 0.086g N/A
Omega-3 - DHA 0g 0.423g N/A
Omega-3 - DPA 0g 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Pollock
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Wakame
60%
Pollock
Minerals Daily Need Coverage Score
65%
Wakame
59%
Pollock

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 86mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.029g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $7)
Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Pollock
Pollock contains less Sodium (difference - 453mg)
Which food is richer in minerals?
?
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.
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.