Wakame vs. Basil — In-Depth Nutrition Comparison
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Summary of differences between wakame and basil
- Wakame has more folate, vitamin B2, and manganese; however, basil is higher in vitamin K, vitamin A, vitamin C, iron, vitamin B6, and copper.
- Basil covers your daily need for vitamin K, 341% more than wakame.
- Wakame has 218 times more sodium than basil. While wakame has 872mg of sodium, basil has only 4mg.
These are the specific foods used in this comparison Seaweed, wakame, raw and Basil, fresh.
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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 | +67.2% |
| Contains more PhosphorusPhosphorus | +42.9% |
| Contains more ManganeseManganese | +22% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more CalciumCalcium | +18% |
| Contains more PotassiumPotassium | +490% |
| Contains more IronIron | +45.4% |
| Contains more CopperCopper | +35.6% |
| Contains more ZincZinc | +113.2% |
| Contains less SodiumSodium | -99.5% |
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 EVitamin E | +25% |
| Contains more Vitamin B1Vitamin B1 | +76.5% |
| Contains more Vitamin B2Vitamin B2 | +202.6% |
| Contains more Vitamin B3Vitamin B3 | +77.4% |
| Contains more Vitamin B5Vitamin B5 | +233.5% |
| Contains more FolateFolate | +188.2% |
| Contains more CholineCholine | +21.9% |
| Contains more Vitamin CVitamin C | +500% |
| Contains more Vitamin AVitamin A | +1366.7% |
| Contains more Vitamin B6Vitamin B6 | +7650% |
| Contains more Vitamin KVitamin K | +7726.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +244.9% |
| Contains more OtherOther | +380% |
| Contains more WaterWater | +15.1% |
~equal in
Protein
~3.15g
~equal in
Fats
~0.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -68.5% |
| Contains more Mono. FatMonounsaturated fat | +51.7% |
| Contains more Poly. FatPolyunsaturated fat | +78.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 5.3µg | 414.8µg | 341% |
| Sodium | 872mg | 4mg | 38% |
| Folate | 196µg | 68µg | 32% |
| Vitamin A | 18µg | 264µg | 27% |
| Vitamin C | 3mg | 18mg | 17% |
| Iron | 2.18mg | 3.17mg | 12% |
| Vitamin B6 | 0.002mg | 0.155mg | 12% |
| Vitamin B2 | 0.23mg | 0.076mg | 12% |
| Manganese | 1.4mg | 1.148mg | 11% |
| Copper | 0.284mg | 0.385mg | 11% |
| Magnesium | 107mg | 64mg | 10% |
| Vitamin B5 | 0.697mg | 0.209mg | 10% |
| Potassium | 50mg | 295mg | 7% |
| Vitamin B3 | 1.6mg | 0.902mg | 4% |
| Fiber | 0.5g | 1.6g | 4% |
| Zinc | 0.38mg | 0.81mg | 4% |
| Calcium | 150mg | 177mg | 3% |
| Phosphorus | 80mg | 56mg | 3% |
| Carbs | 9.14g | 2.65g | 2% |
| Vitamin B1 | 0.06mg | 0.034mg | 2% |
| Polyunsaturated fat | 0.218g | 0.389g | 1% |
| Calories | 45kcal | 23kcal | 1% |
| Selenium | 0.7µg | 0.3µg | 1% |
| Vitamin E | 1mg | 0.8mg | 1% |
| Protein | 3.03g | 3.15g | 0% |
| Fats | 0.64g | 0.64g | 0% |
| Net carbs | 8.64g | 1.05g | N/A |
| Sugar | 0.65g | 0.3g | N/A |
| Choline | 13.9mg | 11.4mg | 0% |
| Saturated fat | 0.13g | 0.041g | 0% |
| Monounsaturated fat | 0.058g | 0.088g | 0% |
| Tryptophan | 0.035mg | 0.039mg | 0% |
| Threonine | 0.165mg | 0.104mg | 0% |
| Isoleucine | 0.087mg | 0.104mg | 0% |
| Leucine | 0.257mg | 0.191mg | 0% |
| Lysine | 0.112mg | 0.11mg | 0% |
| Methionine | 0.063mg | 0.036mg | 0% |
| Phenylalanine | 0.112mg | 0.13mg | 0% |
| Valine | 0.209mg | 0.127mg | 0% |
| Histidine | 0.015mg | 0.051mg | 0% |
| Fructose | 0.02g | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
104%
Minerals Daily Need Coverage Score
65%
57%
Comparison summary
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 70)
Which food is cheaper?
Wakame is cheaper (difference - $2.8)
Which food is lower in Sugar?
Basil is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Basil contains less Sodium (difference - 868mg)
Which food is lower in Saturated fat?
Basil is lower in Saturated fat (difference - 0.089g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.