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  6. Wakame vs. Arborio rice

Wakame vs. Arborio rice — In-Depth Nutrition Comparison

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Important differences between wakame and arborio rice

  • Wakame has more manganese, folate, magnesium, copper, vitamin B2, calcium, and iron; however, arborio rice has more selenium and vitamin B1.
  • Wakame's daily need coverage for manganese is 45% more.

The food varieties used in the comparison are Seaweed, wakame, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Wakame vs Arborio rice 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
7
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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +1237.5%
Contains more CalciumCalcium +14900%
Contains more PotassiumPotassium +92.3%
Contains more IronIron +49.3%
Contains more CopperCopper +294.4%
Contains more PhosphorusPhosphorus +142.4%
Contains more ManganeseManganese +292.2%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +971.4%
~equal in Zinc ~0.4mg

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
8
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1337.5%
Contains more Vitamin B5Vitamin B5 +75.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +232.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin B6Vitamin B6 +2850%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.493mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Arborio rice DV% diff.
Manganese 1.4mg 0.357mg 45%
Sodium 872mg 0mg 38%
Folate 196µg 59µg 34%
Magnesium 107mg 8mg 24%
Copper 0.284mg 0.072mg 24%
Vitamin B2 0.23mg 0.016mg 16%
Calcium 150mg 1mg 15%
Selenium 0.7µg 7.5µg 12%
Vitamin B1 0.06mg 0.164mg 9%
Iron 2.18mg 1.46mg 9%
Vitamin E 1mg 7%
Carbs 9.14g 28.73g 7%
Phosphorus 80mg 33mg 7%
Vitamin B5 0.697mg 0.397mg 6%
Vitamin K 5.3µg 4%
Vitamin B6 0.002mg 0.059mg 4%
Calories 45kcal 130kcal 4%
Choline 13.9mg 3%
Vitamin C 3mg 0mg 3%
Vitamin A 18µg 0µg 2%
Fiber 0.5g 2%
Polyunsaturated fat 0.218g 0.05g 1%
Protein 3.03g 2.36g 1%
Vitamin B3 1.6mg 1.493mg 1%
Potassium 50mg 26mg 1%
Fats 0.64g 0.19g 1%
Net carbs 8.64g 28.73g N/A
Sugar 0.65g N/A
Zinc 0.38mg 0.4mg 0%
Saturated fat 0.13g 0.051g 0%
Monounsaturated fat 0.058g 0.058g 0%
Tryptophan 0.035mg 0.027mg 0%
Threonine 0.165mg 0.084mg 0%
Isoleucine 0.087mg 0.102mg 0%
Leucine 0.257mg 0.195mg 0%
Lysine 0.112mg 0.085mg 0%
Methionine 0.063mg 0.056mg 0%
Phenylalanine 0.112mg 0.126mg 0%
Valine 0.209mg 0.144mg 0%
Histidine 0.015mg 0.056mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +28.4%
Contains more FatsFats +236.8%
Contains more WaterWater +16.7%
Contains more OtherOther +3689.5%
Contains more CarbsCarbs +214.3%

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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +336%
Contains less Sat. FatSaturated fat -60.8%
~equal in Monounsaturated fat ~0.058g

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.