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Wakame vs. Bologna sausage — In-Depth Nutrition Comparison

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How are wakame and bologna sausage different?

  • Wakame is higher in manganese, folate, copper, and magnesium; however, bologna sausage is richer in vitamin B12, vitamin B1, selenium, and vitamin B6.
  • Daily need coverage for manganese for wakame is 59% higher.
  • Wakame contains 39 times more folate than bologna sausage. While wakame contains 196µg of folate, bologna sausage contains only 5µg.
  • Wakame has less saturated fat.

Seaweed, wakame, raw and Bologna, pork are the varieties used in this article.

Infographic

Wakame vs Bologna sausage infographic
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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.
Wakame
5
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 10% 3.3% 25% 29% 27% 55% 60% 118% 4.7% 69%
Contains more MagnesiumMagnesium +664.3%
Contains more CalciumCalcium +1263.6%
Contains more IronIron +183.1%
Contains more CopperCopper +255%
Contains more ManganeseManganese +3788.9%
Contains more PotassiumPotassium +462%
Contains more ZincZinc +434.2%
Contains more PhosphorusPhosphorus +73.8%
Contains more SeleniumSelenium +1714.3%
~equal in Sodium ~907mg

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
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 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 0% 0% 5.2% 21% 131% 36% 73% 43% 62% 116% 0.75% 3.8% 30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B2Vitamin B2 +46.5%
Contains more Vitamin KVitamin K +1666.7%
Contains more FolateFolate +3820%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +771.7%
Contains more Vitamin B3Vitamin B3 +143.8%
Contains more Vitamin B6Vitamin B6 +13400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +291.4%
~equal in Vitamin B5 ~0.72mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
15% 20% 61% 4%
Protein: 15.3 g
Fats: 19.87 g
Carbs: 0.73 g
Water: 60.6 g
Other: 3.5 g
Contains more CarbsCarbs +1152.1%
Contains more WaterWater +32%
Contains more OtherOther +105.7%
Contains more ProteinProtein +405%
Contains more FatsFats +3004.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 52% 11%
Saturated fat: Sat. Fat 6.839 g
Monounsaturated fat: Mono. Fat 9.732 g
Polyunsaturated fat: Poly. Fat 2.107 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +16679.3%
Contains more Poly. FatPolyunsaturated fat +866.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Bologna sausage DV% diff.
Manganese 1.4mg 0.036mg 59%
Folate 196µg 5µg 48%
Vitamin B1 0.06mg 0.523mg 39%
Vitamin B12 0µg 0.93µg 39%
Fats 0.64g 19.87g 30%
Saturated fat 0.13g 6.839g 30%
Protein 3.03g 15.3g 25%
Monounsaturated fat 0.058g 9.732g 24%
Copper 0.284mg 0.08mg 23%
Selenium 0.7µg 12.7µg 22%
Magnesium 107mg 14mg 22%
Vitamin B6 0.002mg 0.27mg 21%
Cholesterol 0mg 59mg 20%
Iron 2.18mg 0.77mg 18%
Zinc 0.38mg 2.03mg 15%
Vitamin B3 1.6mg 3.9mg 14%
Calcium 150mg 11mg 14%
Polyunsaturated fat 0.218g 2.107g 13%
Calories 45kcal 247kcal 10%
Phosphorus 80mg 139mg 8%
Potassium 50mg 281mg 7%
Vitamin D 0µg 1.4µg 7%
Choline 13.9mg 54.4mg 7%
Vitamin D 0IU 56IU 7%
Vitamin B2 0.23mg 0.157mg 6%
Vitamin E 1mg 0.26mg 5%
Vitamin K 5.3µg 0.3µg 4%
Vitamin C 3mg 0mg 3%
Carbs 9.14g 0.73g 3%
Fiber 0.5g 0g 2%
Sodium 872mg 907mg 2%
Vitamin A 18µg 0µg 2%
Net carbs 8.64g 0.73g N/A
Sugar 0.65g 0g N/A
Vitamin B5 0.697mg 0.72mg 0%
Tryptophan 0.035mg 0.149mg 0%
Threonine 0.165mg 0.641mg 0%
Isoleucine 0.087mg 0.663mg 0%
Leucine 0.257mg 1.168mg 0%
Lysine 0.112mg 1.204mg 0%
Methionine 0.063mg 0.412mg 0%
Phenylalanine 0.112mg 0.585mg 0%
Valine 0.209mg 0.737mg 0%
Histidine 0.015mg 0.482mg 0%
Omega-3 - EPA 0.186g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Bologna sausage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Wakame
40%
Bologna sausage
Minerals Daily Need Coverage Score
65%
Wakame
40%
Bologna sausage

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Wakame
Wakame contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 6.709g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Bologna sausage
Bologna sausage is lower in Sugar (difference - 0.65g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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?
?
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. Bologna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173856/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.