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  6. Wakame vs. Bamboo shoots

Wakame vs. Bamboo shoots — In-Depth Nutrition Comparison

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A recap on differences between wakame and bamboo shoots

  • Wakame is higher in manganese, folate, magnesium, iron, calcium, vitamin B2, and vitamin B5, yet bamboo shoots are higher in vitamin B6 and potassium.
  • Wakame covers your daily manganese needs 49% more than bamboo shoots.
  • Wakame contains 218 times more sodium than bamboo shoots. While wakame contains 872mg of sodium, bamboo shoots contain only 4mg.

Food varieties used in this article are Seaweed, wakame, raw and Bamboo shoots, raw.

Infographic

Wakame vs Bamboo shoots 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +3466.7%
Contains more CalciumCalcium +1053.8%
Contains more IronIron +336%
Contains more CopperCopper +49.5%
Contains more PhosphorusPhosphorus +35.6%
Contains more ManganeseManganese +434.4%
Contains more PotassiumPotassium +966%
Contains more ZincZinc +189.5%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +14.3%

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B2Vitamin B2 +228.6%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +332.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2700%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B6Vitamin B6 +11900%
~equal in Vitamin E ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Bamboo shoots DV% diff.
Manganese 1.4mg 0.262mg 49%
Folate 196µg 7µg 47%
Sodium 872mg 4mg 38%
Magnesium 107mg 3mg 25%
Iron 2.18mg 0.5mg 21%
Vitamin B6 0.002mg 0.24mg 18%
Calcium 150mg 13mg 14%
Potassium 50mg 533mg 14%
Vitamin B2 0.23mg 0.07mg 12%
Vitamin B5 0.697mg 0.161mg 11%
Copper 0.284mg 0.19mg 10%
Vitamin B1 0.06mg 0.15mg 8%
Fiber 0.5g 2.2g 7%
Zinc 0.38mg 1.1mg 7%
Vitamin B3 1.6mg 0.6mg 6%
Vitamin K 5.3µg 0µg 4%
Phosphorus 80mg 59mg 3%
Choline 13.9mg 0mg 3%
Vitamin A 18µg 1µg 2%
Polyunsaturated fat 0.218g 0.134g 1%
Calories 45kcal 27kcal 1%
Protein 3.03g 2.6g 1%
Carbs 9.14g 5.2g 1%
Vitamin C 3mg 4mg 1%
Fats 0.64g 0.3g 1%
Net carbs 8.64g 3g N/A
Sugar 0.65g 3g N/A
Vitamin E 1mg 1mg 0%
Selenium 0.7µg 0.8µg 0%
Saturated fat 0.13g 0.069g 0%
Monounsaturated fat 0.058g 0.007g 0%
Tryptophan 0.035mg 0.027mg 0%
Threonine 0.165mg 0.086mg 0%
Isoleucine 0.087mg 0.088mg 0%
Leucine 0.257mg 0.14mg 0%
Lysine 0.112mg 0.134mg 0%
Methionine 0.063mg 0.03mg 0%
Phenylalanine 0.112mg 0.09mg 0%
Valine 0.209mg 0.106mg 0%
Histidine 0.015mg 0.042mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more ProteinProtein +16.5%
Contains more FatsFats +113.3%
Contains more CarbsCarbs +75.8%
Contains more OtherOther +700%
Contains more WaterWater +13.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +728.6%
Contains more Poly. FatPolyunsaturated fat +62.7%
Contains less Sat. FatSaturated fat -46.9%

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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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.