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  6. Wakame vs. Blackberry

Wakame vs. Blackberry — In-Depth Nutrition Comparison

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Differences between wakame and blackberries

  • Wakame has more folate, manganese, magnesium, iron, vitamin B2, copper, and calcium, while blackberries have more vitamin C and fiber.
  • Wakame's daily need coverage for folate is 43% higher.
  • Blackberries contain 872 times less sodium than wakame. Wakame contains 872mg of sodium, while blackberries contain 1mg.

The food types used in this comparison are Seaweed, wakame, raw and Blackberries, raw.

Infographic

Wakame vs Blackberry 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
7
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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +435%
Contains more CalciumCalcium +417.2%
Contains more IronIron +251.6%
Contains more CopperCopper +72.1%
Contains more PhosphorusPhosphorus +263.6%
Contains more ManganeseManganese +116.7%
Contains more SeleniumSelenium +75%
Contains more PotassiumPotassium +224%
Contains more ZincZinc +39.5%
Contains less SodiumSodium -99.9%

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
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +63.6%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +784.6%
Contains more Vitamin B3Vitamin B3 +147.7%
Contains more Vitamin B5Vitamin B5 +152.5%
Contains more FolateFolate +684%
Contains more CholineCholine +63.5%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +17%
Contains more Vitamin B6Vitamin B6 +1400%
Contains more Vitamin KVitamin K +273.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Blackberry DV% diff.
Folate 196µg 25µg 43%
Sodium 872mg 1mg 38%
Manganese 1.4mg 0.646mg 33%
Magnesium 107mg 20mg 21%
Iron 2.18mg 0.62mg 20%
Vitamin C 3mg 21mg 20%
Fiber 0.5g 5.3g 19%
Vitamin B2 0.23mg 0.026mg 16%
Copper 0.284mg 0.165mg 13%
Calcium 150mg 29mg 12%
Vitamin K 5.3µg 19.8µg 12%
Phosphorus 80mg 22mg 8%
Vitamin B5 0.697mg 0.276mg 8%
Vitamin B3 1.6mg 0.646mg 6%
Potassium 50mg 162mg 3%
Fructose 2.4g 3%
Vitamin B1 0.06mg 0.02mg 3%
Protein 3.03g 1.39g 3%
Vitamin B6 0.002mg 0.03mg 2%
Choline 13.9mg 8.5mg 1%
Zinc 0.38mg 0.53mg 1%
Saturated fat 0.13g 0.014g 1%
Vitamin A 18µg 11µg 1%
Vitamin E 1mg 1.17mg 1%
Selenium 0.7µg 0.4µg 1%
Calories 45kcal 43kcal 0%
Fats 0.64g 0.49g 0%
Carbs 9.14g 9.61g 0%
Net carbs 8.64g 4.31g N/A
Sugar 0.65g 4.88g N/A
Monounsaturated fat 0.058g 0.047g 0%
Polyunsaturated fat 0.218g 0.28g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +118%
Contains more FatsFats +30.6%
Contains more OtherOther +1900%
Contains more WaterWater +10.2%
~equal in Carbs ~9.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +23.4%
Contains less Sat. FatSaturated fat -89.2%
Contains more Poly. FatPolyunsaturated fat +28.4%

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.