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  6. Wakame vs. Almond butter

Wakame vs. Almond butter — In-Depth Nutrition Comparison

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The main differences between wakame and almond butter

  • Wakame is richer in folate, yet almond butter is richer in vitamin E, copper, phosphorus, vitamin B2, magnesium, fiber, manganese, and zinc.
  • Daily need coverage for vitamin E for almond butter is 155% higher.
  • Wakame contains 125 times more sodium than almond butter. Wakame contains 872mg of sodium, while almond butter contains 7mg.

Food types used in this article are Seaweed, wakame, raw and Nuts, almond butter, plain, without salt added.

Infographic

Wakame vs Almond butter 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
Wakame
0
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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more MagnesiumMagnesium +160.7%
Contains more CalciumCalcium +131.3%
Contains more PotassiumPotassium +1396%
Contains more IronIron +60.1%
Contains more CopperCopper +228.9%
Contains more ZincZinc +765.8%
Contains more PhosphorusPhosphorus +535%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +52.2%
Contains more SeleniumSelenium +242.9%

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
Wakame
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 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% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B5Vitamin B5 +119.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +269.8%
Contains more Vitamin EVitamin E +2321%
Contains more Vitamin B2Vitamin B2 +308.3%
Contains more Vitamin B3Vitamin B3 +97.2%
Contains more Vitamin B6Vitamin B6 +5050%
Contains more CholineCholine +274.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Almond butter DV% diff.
Vitamin E 1mg 24.21mg 155%
Polyunsaturated fat 0.218g 13.613g 89%
Fats 0.64g 55.5g 84%
Monounsaturated fat 0.058g 32.445g 81%
Copper 0.284mg 0.934mg 72%
Phosphorus 80mg 508mg 61%
Vitamin B2 0.23mg 0.939mg 55%
Magnesium 107mg 279mg 41%
Fiber 0.5g 10.3g 39%
Sodium 872mg 7mg 38%
Protein 3.03g 20.96g 36%
Folate 196µg 53µg 36%
Manganese 1.4mg 2.131mg 32%
Calories 45kcal 614kcal 28%
Zinc 0.38mg 3.29mg 26%
Potassium 50mg 748mg 21%
Calcium 150mg 347mg 20%
Saturated fat 0.13g 4.152g 18%
Iron 2.18mg 3.49mg 16%
Vitamin B3 1.6mg 3.155mg 10%
Vitamin B5 0.697mg 0.318mg 8%
Vitamin B6 0.002mg 0.103mg 8%
Choline 13.9mg 52.1mg 7%
Vitamin K 5.3µg 0µg 4%
Selenium 0.7µg 2.4µg 3%
Carbs 9.14g 18.82g 3%
Vitamin C 3mg 0mg 3%
Vitamin B1 0.06mg 0.041mg 2%
Vitamin A 18µg 0µg 2%
Net carbs 8.64g 8.52g N/A
Sugar 0.65g 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.035mg 0.159mg 0%
Threonine 0.165mg 0.555mg 0%
Isoleucine 0.087mg 0.813mg 0%
Leucine 0.257mg 1.483mg 0%
Lysine 0.112mg 0.612mg 0%
Methionine 0.063mg 0.122mg 0%
Phenylalanine 0.112mg 1.149mg 0%
Valine 0.209mg 0.937mg 0%
Histidine 0.015mg 0.55mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +4777.4%
Contains more OtherOther +133.8%
Contains more ProteinProtein +591.7%
Contains more FatsFats +8571.9%
Contains more CarbsCarbs +105.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +55839.7%
Contains more Poly. FatPolyunsaturated fat +6144.5%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.