Wakame vs. Avocado — In-Depth Nutrition Comparison
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What are the main differences between wakame and avocadoes?
- Wakame is richer in manganese, folate, iron, magnesium, and calcium, while avocadoes are higher in fiber, vitamin B6, vitamin B5, and vitamin K.
- Wakame's daily need coverage for manganese is 55% higher.
- Avocadoes have 125 times less sodium than wakame. Wakame has 872mg of sodium, while avocadoes have 7mg.
We used Seaweed, wakame, raw and Avocados, raw, all commercial varieties types in this comparison.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +269% |
| Contains more CalciumCalcium | +1150% |
| Contains more IronIron | +296.4% |
| Contains more CopperCopper | +49.5% |
| Contains more PhosphorusPhosphorus | +53.8% |
| Contains more ManganeseManganese | +885.9% |
| Contains more SeleniumSelenium | +75% |
| Contains more PotassiumPotassium | +870% |
| Contains more ZincZinc | +68.4% |
| Contains less SodiumSodium | -99.2% |
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.
| Contains more Vitamin AVitamin A | +157.1% |
| Contains more Vitamin B2Vitamin B2 | +76.9% |
| Contains more FolateFolate | +142% |
| Contains more Vitamin CVitamin C | +233.3% |
| Contains more Vitamin EVitamin E | +107% |
| Contains more Vitamin B1Vitamin B1 | +11.7% |
| Contains more Vitamin B5Vitamin B5 | +99.3% |
| Contains more Vitamin B6Vitamin B6 | +12750% |
| Contains more Vitamin KVitamin K | +296.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.142mg | 55% |
| Sodium | 872mg | 7mg | 38% |
| Folate | 196µg | 81µg | 29% |
| Fiber | 0.5g | 6.7g | 25% |
| Monounsaturated fat | 0.058g | 9.799g | 24% |
| Fats | 0.64g | 14.66g | 22% |
| Iron | 2.18mg | 0.55mg | 20% |
| Vitamin B6 | 0.002mg | 0.257mg | 20% |
| Magnesium | 107mg | 29mg | 19% |
| Vitamin B5 | 0.697mg | 1.389mg | 14% |
| Calcium | 150mg | 12mg | 14% |
| Potassium | 50mg | 485mg | 13% |
| Vitamin K | 5.3µg | 21µg | 13% |
| Polyunsaturated fat | 0.218g | 1.816g | 11% |
| Copper | 0.284mg | 0.19mg | 10% |
| Saturated fat | 0.13g | 2.126g | 9% |
| Vitamin B2 | 0.23mg | 0.13mg | 8% |
| Vitamin C | 3mg | 10mg | 8% |
| Vitamin E | 1mg | 2.07mg | 7% |
| Calories | 45kcal | 160kcal | 6% |
| Phosphorus | 80mg | 52mg | 4% |
| Protein | 3.03g | 2g | 2% |
| Zinc | 0.38mg | 0.64mg | 2% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Vitamin B1 | 0.06mg | 0.067mg | 1% |
| Vitamin B3 | 1.6mg | 1.738mg | 1% |
| Vitamin A | 18µg | 7µg | 1% |
| Carbs | 9.14g | 8.53g | 0% |
| Net carbs | 8.64g | 1.83g | N/A |
| Sugar | 0.65g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Choline | 13.9mg | 14.2mg | 0% |
| Tryptophan | 0.035mg | 0.025mg | 0% |
| Threonine | 0.165mg | 0.073mg | 0% |
| Isoleucine | 0.087mg | 0.084mg | 0% |
| Leucine | 0.257mg | 0.143mg | 0% |
| Lysine | 0.112mg | 0.132mg | 0% |
| Methionine | 0.063mg | 0.038mg | 0% |
| Phenylalanine | 0.112mg | 0.097mg | 0% |
| Valine | 0.209mg | 0.107mg | 0% |
| Histidine | 0.015mg | 0.049mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +51.5% |
| Contains more OtherOther | +355.7% |
| Contains more FatsFats | +2190.6% |
~equal in
Carbs
~8.53g
~equal in
Water
~73.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.9% |
| Contains more Mono. FatMonounsaturated fat | +16794.8% |
| Contains more Poly. FatPolyunsaturated fat | +733% |
