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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.
Contains more Calcium +2400%
Contains more Magnesium +328%
Contains more Copper +134.7%
Contains more Manganese +704.6%
Contains more Phosphorus +22.5%
Contains more Potassium +808%
Contains less Sodium -97%
Contains more Zinc +65.8%
Equal in Iron - 2.22
Equal in Selenium - 0.7
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 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +2400%
Contains more Magnesium +328%
Contains more Copper +134.7%
Contains more Manganese +704.6%
Contains more Phosphorus +22.5%
Contains more Potassium +808%
Contains less Sodium -97%
Contains more Zinc +65.8%
Equal in Iron - 2.22
Equal in Selenium - 0.7

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
7
:
Contains more Vitamin A +1794.7%
Contains more Vitamin C +57.9%
Contains more Vitamin B2 +289.8%
Contains more Vitamin B5 +138.7%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B6 +13200%
Contains more Folate +72.4%
Equal in Vitamin B3 - 1.693
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 8% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0% 0%
Contains more Vitamin A +1794.7%
Contains more Vitamin C +57.9%
Contains more Vitamin B2 +289.8%
Contains more Vitamin B5 +138.7%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B6 +13200%
Contains more Folate +72.4%
Equal in Vitamin B3 - 1.693

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +220%
Contains more Other +407%
Contains more Protein +39.9%
Contains more Carbs +46.5%
Equal in Water - 80.75
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 Fats +220%
Contains more Other +407%
Contains more Protein +39.9%
Contains more Carbs +46.5%
Equal in Water - 80.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1350%
Contains more Polyunsaturated fat +137%
Contains less Saturated Fat -70%
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +1350%
Contains more Polyunsaturated fat +137%
Contains less Saturated Fat -70%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Arrowroot Opinion
Net carbs 8.64g 12.09g Arrowroot
Protein 3.03g 4.24g Arrowroot
Fats 0.64g 0.2g Wakame
Carbs 9.14g 13.39g Arrowroot
Calories 45kcal 65kcal Arrowroot
Sugar 0.65g Arrowroot
Fiber 0.5g 1.3g Arrowroot
Calcium 150mg 6mg Wakame
Iron 2.18mg 2.22mg Arrowroot
Magnesium 107mg 25mg Wakame
Phosphorus 80mg 98mg Arrowroot
Potassium 50mg 454mg Arrowroot
Sodium 872mg 26mg Arrowroot
Zinc 0.38mg 0.63mg Arrowroot
Copper 0.284mg 0.121mg Wakame
Manganese 1.4mg 0.174mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 360IU 19IU Wakame
Vitamin A RAE 18µg 1µg Wakame
Vitamin E 1mg Wakame
Vitamin C 3mg 1.9mg Wakame
Vitamin B1 0.06mg 0.143mg Arrowroot
Vitamin B2 0.23mg 0.059mg Wakame
Vitamin B3 1.6mg 1.693mg Arrowroot
Vitamin B5 0.697mg 0.292mg Wakame
Vitamin B6 0.002mg 0.266mg Arrowroot
Folate 196µg 338µg Arrowroot
Choline 13.9mg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g 0.039g Arrowroot
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g 0.004g Wakame
Polyunsaturated fat 0.218g 0.092g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Arrowroot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Wakame
32%
Arrowroot
Minerals Daily Need Coverage Score
65%
Wakame
27%
Arrowroot

Comparison summary

Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 846mg)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.091g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.