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  6. Wakame vs. Arrowroot

Wakame vs. Arrowroot — In-Depth Nutrition Comparison

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What are the main differences between wakame and arrowroot?

  • Wakame is richer in manganese, magnesium, copper, calcium, vitamin B2, and vitamin B5, while arrowroot is higher in folate, vitamin B6, and potassium.
  • Wakame's daily need coverage for manganese is 53% higher.
  • Arrowroot has 34 times less sodium than wakame. Wakame has 872mg of sodium, while arrowroot has 26mg.

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

Infographic

Wakame vs Arrowroot 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
4
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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +328%
Contains more CalciumCalcium +2400%
Contains more CopperCopper +134.7%
Contains more ManganeseManganese +704.6%
Contains more PotassiumPotassium +808%
Contains more ZincZinc +65.8%
Contains more PhosphorusPhosphorus +22.5%
Contains less SodiumSodium -97%
~equal in Iron ~2.22mg
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.3% 0% 0.33% 0% 36% 14% 32% 18% 61% 0% 0% 254%
Contains more Vitamin CVitamin C +57.9%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +289.8%
Contains more Vitamin B5Vitamin B5 +138.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +138.3%
Contains more Vitamin B6Vitamin B6 +13200%
Contains more FolateFolate +72.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.693mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Arrowroot DV% diff.
Manganese 1.4mg 0.174mg 53%
Sodium 872mg 26mg 37%
Folate 196µg 338µg 36%
Magnesium 107mg 25mg 20%
Vitamin B6 0.002mg 0.266mg 20%
Copper 0.284mg 0.121mg 18%
Calcium 150mg 6mg 14%
Vitamin B2 0.23mg 0.059mg 13%
Potassium 50mg 454mg 12%
Vitamin B5 0.697mg 0.292mg 8%
Vitamin E 1mg 7%
Vitamin B1 0.06mg 0.143mg 7%
Vitamin K 5.3µg 4%
Fiber 0.5g 1.3g 3%
Phosphorus 80mg 98mg 3%
Choline 13.9mg 3%
Protein 3.03g 4.24g 2%
Zinc 0.38mg 0.63mg 2%
Vitamin A 18µg 1µg 2%
Calories 45kcal 65kcal 1%
Fats 0.64g 0.2g 1%
Vitamin C 3mg 1.9mg 1%
Carbs 9.14g 13.39g 1%
Iron 2.18mg 2.22mg 1%
Vitamin B3 1.6mg 1.693mg 1%
Polyunsaturated fat 0.218g 0.092g 1%
Protein per 100 calories 6.7g 6.5g N/A
Calories per 10 g protein 149kcal 153kcal N/A
Weight per 100 calories 222g 154g N/A
Net carbs 8.64g 12.09g N/A
Sugar 0.65g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.13g 0.039g 0%
Monounsaturated fat 0.058g 0.004g 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

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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more FatsFats +220%
Contains more OtherOther +407%
Contains more ProteinProtein +39.9%
Contains more CarbsCarbs +46.5%
~equal in Water ~80.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +1350%
Contains more Poly. FatPolyunsaturated fat +137%
Contains less Sat. FatSaturated fat -70%

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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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.