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Wakame vs Artichoke - In-Depth Nutrition Comparison

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What are the main differences between Wakame and Artichoke?

  • Wakame is richer in Manganese, Folate, Vitamin B2, Iron, Magnesium, and Calcium, while Artichoke is higher in Fiber, Vitamin C, and Potassium.
  • Wakame's daily need coverage for Manganese is 50% higher.
  • Artichoke has 9 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Artichoke has 94mg.

We used Seaweed, wakame, raw and Artichokes, (globe or french), raw types in this comparison.

Infographic

Wakame vs Artichoke 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
Contains more Iron +70.3%
Contains more Calcium +240.9%
Contains more Magnesium +78.3%
Contains more Copper +22.9%
Contains more Potassium +640%
Contains more Zinc +28.9%
Contains more Phosphorus +12.5%
Contains less Sodium -89.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 48% 14% 33% 43% 77% 14% 39% 13%
Contains more Iron +70.3%
Contains more Calcium +240.9%
Contains more Magnesium +78.3%
Contains more Copper +22.9%
Contains more Potassium +640%
Contains more Zinc +28.9%
Contains more Phosphorus +12.5%
Contains less Sodium -89.2%

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 A +2669.2%
Contains more Vitamin E +426.3%
Contains more Vitamin B2 +248.5%
Contains more Vitamin B3 +53%
Contains more Vitamin B5 +106.2%
Contains more Folate +188.2%
Contains more Vitamin C +290%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +5700%
Contains more Vitamin K +179.2%
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 39% 1% 4% 0% 18% 16% 20% 21% 27% 0% 37% 51%
Contains more Vitamin A +2669.2%
Contains more Vitamin E +426.3%
Contains more Vitamin B2 +248.5%
Contains more Vitamin B3 +53%
Contains more Vitamin B5 +106.2%
Contains more Folate +188.2%
Contains more Vitamin C +290%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +5700%
Contains more Vitamin K +179.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Artichoke
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Artichoke Opinion
Calories 45kcal 47kcal Artichoke
Protein 3.03g 3.27g Artichoke
Fats 0.64g 0.15g Wakame
Vitamin C 3mg 11.7mg Artichoke
Net carbs 8.64g 5.11g Wakame
Carbs 9.14g 10.51g Artichoke
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.18mg 1.28mg Wakame
Calcium 150mg 44mg Wakame
Potassium 50mg 370mg Artichoke
Magnesium 107mg 60mg Wakame
Sugar 0.65g 0.99g Wakame
Fiber 0.5g 5.4g Artichoke
Copper 0.284mg 0.231mg Wakame
Zinc 0.38mg 0.49mg Artichoke
Starch g g
Phosphorus 80mg 90mg Artichoke
Sodium 872mg 94mg Artichoke
Vitamin A 360IU 13IU Wakame
Vitamin E 1mg 0.19mg Wakame
Vitamin D 0µg 0µg
Vitamin B1 0.06mg 0.072mg Artichoke
Vitamin B2 0.23mg 0.066mg Wakame
Vitamin B3 1.6mg 1.046mg Wakame
Vitamin B5 0.697mg 0.338mg Wakame
Vitamin B6 0.002mg 0.116mg Artichoke
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 14.8µg Artichoke
Folate 196µg 68µg Wakame
Trans Fat 0g 0g
Saturated Fat 0.13g 0.036g Artichoke
Monounsaturated Fat 0.058g 0.005g Wakame
Polyunsaturated fat 0.218g 0.064g Wakame
Tryptophan 0.035mg mg Wakame
Threonine 0.165mg mg Wakame
Isoleucine 0.087mg mg Wakame
Leucine 0.257mg mg Wakame
Lysine 0.112mg mg Wakame
Methionine 0.063mg mg Wakame
Phenylalanine 0.112mg mg Wakame
Valine 0.209mg mg Wakame
Histidine 0.015mg mg Wakame
Fructose g g

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
19
Artichoke
Mineral Summary Score
58
Wakame
35
Artichoke

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 food.
Protein
18%
Wakame
20%
Artichoke
Carbohydrates
9%
Wakame
11%
Artichoke
Fats
3%
Wakame
1%
Artichoke

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.34g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food contains less Sodium?
Artichoke
Artichoke contains less Sodium (difference - 778mg)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.094g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.