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Wakame vs. Amaranth leaves — In-Depth Nutrition Comparison

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Important differences between Wakame and Amaranth leaves

  • Wakame has more Folate, Manganese, Copper, and Vitamin B5, however, Amaranth leaves has more Vitamin K, Vitamin C, Potassium, Vitamin B6, and Vitamin A RAE.
  • Amaranth leaves' daily need coverage for Vitamin K is 946% more.
  • Wakame has 44 times more Sodium than Amaranth leaves. Wakame has 872mg of Sodium, while Amaranth leaves have 20mg.

The food varieties used in the comparison are Seaweed, wakame, raw and Amaranth leaves, raw.

Infographic

Wakame vs Amaranth leaves 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.
Contains more Magnesium +94.5%
Contains more Phosphorus +60%
Contains more Copper +75.3%
Contains more Manganese +58.2%
Contains more Calcium +43.3%
Contains more Potassium +1122%
Contains less Sodium -97.7%
Contains more Zinc +136.8%
Contains more Selenium +28.6%
Equal in Iron - 2.32
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains more Magnesium +94.5%
Contains more Phosphorus +60%
Contains more Copper +75.3%
Contains more Manganese +58.2%
Contains more Calcium +43.3%
Contains more Potassium +1122%
Contains less Sodium -97.7%
Contains more Zinc +136.8%
Contains more Selenium +28.6%
Equal in Iron - 2.32

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
6
:
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +45.6%
Contains more Vitamin B3 +143.2%
Contains more Vitamin B5 +989.1%
Contains more Folate +130.6%
Contains more Vitamin A +710.3%
Contains more Vitamin C +1343.3%
Contains more Vitamin B6 +9500%
Contains more Vitamin K +21409.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +45.6%
Contains more Vitamin B3 +143.2%
Contains more Vitamin B5 +989.1%
Contains more Folate +130.6%
Contains more Vitamin A +710.3%
Contains more Vitamin C +1343.3%
Contains more Vitamin B6 +9500%
Contains more Vitamin K +21409.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23.2%
Contains more Fats +93.9%
Contains more Carbs +127.4%
Contains more Other +380%
Contains more Water +14.6%
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more Protein +23.2%
Contains more Fats +93.9%
Contains more Carbs +127.4%
Contains more Other +380%
Contains more Water +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +48.3%
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +31%
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Contains more Polyunsaturated fat +48.3%
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +31%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Amaranth leaves Opinion
Net carbs 8.64g 4.02g Wakame
Protein 3.03g 2.46g Wakame
Fats 0.64g 0.33g Wakame
Carbs 9.14g 4.02g Wakame
Calories 45kcal 23kcal Wakame
Sugar 0.65g Amaranth leaves
Fiber 0.5g Wakame
Calcium 150mg 215mg Amaranth leaves
Iron 2.18mg 2.32mg Amaranth leaves
Magnesium 107mg 55mg Wakame
Phosphorus 80mg 50mg Wakame
Potassium 50mg 611mg Amaranth leaves
Sodium 872mg 20mg Amaranth leaves
Zinc 0.38mg 0.9mg Amaranth leaves
Copper 0.284mg 0.162mg Wakame
Manganese 1.4mg 0.885mg Wakame
Selenium 0.7µg 0.9µg Amaranth leaves
Vitamin A 360IU 2917IU Amaranth leaves
Vitamin A RAE 18µg 146µg Amaranth leaves
Vitamin E 1mg Wakame
Vitamin C 3mg 43.3mg Amaranth leaves
Vitamin B1 0.06mg 0.027mg Wakame
Vitamin B2 0.23mg 0.158mg Wakame
Vitamin B3 1.6mg 0.658mg Wakame
Vitamin B5 0.697mg 0.064mg Wakame
Vitamin B6 0.002mg 0.192mg Amaranth leaves
Folate 196µg 85µg Wakame
Vitamin K 5.3µg 1140µg Amaranth leaves
Tryptophan 0.035mg 0.031mg Wakame
Threonine 0.165mg 0.099mg Wakame
Isoleucine 0.087mg 0.119mg Amaranth leaves
Leucine 0.257mg 0.195mg Wakame
Lysine 0.112mg 0.127mg Amaranth leaves
Methionine 0.063mg 0.036mg Wakame
Phenylalanine 0.112mg 0.133mg Amaranth leaves
Valine 0.209mg 0.137mg Wakame
Histidine 0.015mg 0.052mg Amaranth leaves
Saturated Fat 0.13g 0.091g Amaranth leaves
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g 0.076g Amaranth leaves
Polyunsaturated fat 0.218g 0.147g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Amaranth leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Wakame
278%
Amaranth leaves
Minerals Daily Need Coverage Score
65%
Wakame
47%
Amaranth leaves

Comparison summary

Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 852mg)
Which food is lower in Saturated Fat?
Amaranth leaves
Amaranth leaves is lower in Saturated Fat (difference - 0.039g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.