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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
3
:
Contains more Calcium +2400%
Contains more Magnesium +328%
Contains more Copper +134.7%
Contains more Potassium +808%
Contains more Zinc +65.8%
Contains more Phosphorus +22.5%
Contains less Sodium -97%
Equal in Iron - 2.22
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 2% 41% 18% 41% 18% 43% 4%
Contains more Calcium +2400%
Contains more Magnesium +328%
Contains more Copper +134.7%
Contains more Potassium +808%
Contains more Zinc +65.8%
Contains more Phosphorus +22.5%
Contains less Sodium -97%
Equal in Iron - 2.22

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
6
:
Contains more Vitamin C +57.9%
Contains more Vitamin A +1794.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 2% 0% 0% 36% 14% 32% 18% 62% 0% 0% 254%
Contains more Vitamin C +57.9%
Contains more Vitamin A +1794.7%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Wakame
35
Arrowroot
Mineral Summary Score
58
Wakame
31
Arrowroot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
18%
Wakame
25%
Arrowroot
Carbohydrates
9%
Wakame
13%
Arrowroot
Fats
3%
Wakame
1%
Arrowroot

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Arrowroot
Lower in glycemic index ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wakame Arrowroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 14)
Which food contains less Sugars?
Arrowroot
Arrowroot contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wakame Arrowroot Opinion
Calories 45 65 Arrowroot
Protein 3.03 4.24 Arrowroot
Fats 0.64 0.2 Wakame
Vitamin C 3 1.9 Wakame
Carbs 9.14 13.39 Arrowroot
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 2.22 Arrowroot
Calcium 150 6 Wakame
Potassium 50 454 Arrowroot
Magnesium 107 25 Wakame
Sugars 0.65 Arrowroot
Fiber 0.5 1.3 Arrowroot
Copper 0.284 0.121 Wakame
Zinc 0.38 0.63 Arrowroot
Starch
Phosphorus 80 98 Arrowroot
Sodium 872 26 Arrowroot
Vitamin A 360 19 Wakame
Vitamin E 1 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.143 Arrowroot
Vitamin B2 0.23 0.059 Wakame
Vitamin B3 1.6 1.693 Arrowroot
Vitamin B5 0.697 0.292 Wakame
Vitamin B6 0.002 0.266 Arrowroot
Vitamin B12 0 0
Vitamin K 5.3 Wakame
Folate 196 338 Arrowroot
Trans Fat 0 0
Saturated Fat 0.13 0.039 Arrowroot
Monounsaturated Fat 0.058 0.004 Wakame
Polyunsaturated fat 0.218 0.092 Wakame
Tryptophan 0.035 Wakame
Threonine 0.165 Wakame
Isoleucine 0.087 Wakame
Leucine 0.257 Wakame
Lysine 0.112 Wakame
Methionine 0.063 Wakame
Phenylalanine 0.112 Wakame
Valine 0.209 Wakame
Histidine 0.015 Wakame
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.