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  6. Wakame vs. Artichoke

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
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
6
:
4
Artichoke
Artichoke
Contains more Calcium +240.9%
Contains more Iron +70.3%
Contains more Magnesium +78.3%
Contains more Copper +22.9%
Contains more Manganese +446.9%
Contains more Selenium +250%
Contains more Phosphorus +12.5%
Contains more Potassium +640%
Contains less Sodium -89.2%
Contains more Zinc +28.9%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Contains more Calcium +240.9%
Contains more Iron +70.3%
Contains more Magnesium +78.3%
Contains more Copper +22.9%
Contains more Manganese +446.9%
Contains more Selenium +250%
Contains more Phosphorus +12.5%
Contains more Potassium +640%
Contains less Sodium -89.2%
Contains more Zinc +28.9%

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
:
4
Artichoke
Artichoke
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
:
3
Artichoke
Artichoke
Contains more Fats +326.7%
Contains more Other +537.2%
Contains more Carbs +15%
Equal in Protein - 3.27
Equal in Water - 84.94
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Artichoke
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more Fats +326.7%
Contains more Other +537.2%
Contains more Carbs +15%
Equal in Protein - 3.27
Equal in Water - 84.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Artichoke
Artichoke
Contains more Monounsaturated Fat +1060%
Contains more Polyunsaturated fat +240.6%
Contains less Saturated Fat -72.3%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +1060%
Contains more Polyunsaturated fat +240.6%
Contains less Saturated Fat -72.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Artichoke Opinion
Net carbs 8.64g 5.11g Wakame
Protein 3.03g 3.27g Artichoke
Fats 0.64g 0.15g Wakame
Carbs 9.14g 10.51g Artichoke
Calories 45kcal 47kcal Artichoke
Sugar 0.65g 0.99g Wakame
Fiber 0.5g 5.4g Artichoke
Calcium 150mg 44mg Wakame
Iron 2.18mg 1.28mg Wakame
Magnesium 107mg 60mg Wakame
Phosphorus 80mg 90mg Artichoke
Potassium 50mg 370mg Artichoke
Sodium 872mg 94mg Artichoke
Zinc 0.38mg 0.49mg Artichoke
Copper 0.284mg 0.231mg Wakame
Manganese 1.4mg 0.256mg Wakame
Selenium 0.7µg 0.2µg Wakame
Vitamin A 360IU 13IU Wakame
Vitamin A RAE 18µg 1µg Wakame
Vitamin E 1mg 0.19mg Wakame
Vitamin C 3mg 11.7mg Artichoke
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
Folate 196µg 68µg Wakame
Vitamin K 5.3µg 14.8µg Artichoke
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 0.036g Artichoke
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.005g Wakame
Polyunsaturated fat 0.218g 0.064g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Artichoke
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
29%
Wakame
19%
Artichoke
Minerals Daily Need Coverage Score
65%
Wakame
31%
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 is richer in minerals?
Wakame
Wakame is relatively richer in minerals
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 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. 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.