Wakame vs. Wheat Bread — In-Depth Nutrition Comparison
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The main differences between wakame and wheat Bread
- Wakame is richer in folate, yet wheat Bread is richer in selenium, vitamin B1, vitamin B3, iron, fiber, phosphorus, vitamin B2, and vitamin B6.
- Daily need coverage for selenium for wheat Bread is 59% higher.
- Wakame contains 2 times more folate than wheat Bread. Wakame contains 196µg of folate, while wheat Bread contains 86µg.
- Wheat Bread contains less sodium.
Food types used in this article are Seaweed, wakame, raw and Bread, wheat, toasted.
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.
| Contains more MagnesiumMagnesium | +81.4% |
| Contains more CopperCopper | +43.4% |
| Contains more PotassiumPotassium | +346% |
| Contains more IronIron | +87.6% |
| Contains more ZincZinc | +286.8% |
| Contains more PhosphorusPhosphorus | +135% |
| Contains less SodiumSodium | -31.1% |
| Contains more SeleniumSelenium | +4671.4% |
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 CVitamin C | +1400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +316.7% |
| Contains more Vitamin B5Vitamin B5 | +52.9% |
| Contains more FolateFolate | +127.9% |
| Contains more Vitamin B1Vitamin B1 | +631.7% |
| Contains more Vitamin B2Vitamin B2 | +66.1% |
| Contains more Vitamin B3Vitamin B3 | +290.6% |
| Contains more Vitamin B6Vitamin B6 | +7550% |
| Contains more CholineCholine | +59% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
| Contains more WaterWater | +230.1% |
| Contains more OtherOther | +159.9% |
| Contains more ProteinProtein | +327.7% |
| Contains more FatsFats | +567.2% |
| Contains more CarbsCarbs | +510.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
| Contains less Sat. FatSaturated fat | -86.9% |
| Contains more Mono. FatMonounsaturated fat | +1656.9% |
| Contains more Poly. FatPolyunsaturated fat | +689% |
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 Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 0.7µg | 33.4µg | 59% |
| Vitamin B1 | 0.06mg | 0.439mg | 32% |
| Vitamin B3 | 1.6mg | 6.25mg | 29% |
| Folate | 196µg | 86µg | 28% |
| Iron | 2.18mg | 4.09mg | 24% |
| Protein | 3.03g | 12.96g | 20% |
| Fiber | 0.5g | 4.7g | 17% |
| Carbs | 9.14g | 55.77g | 16% |
| Phosphorus | 80mg | 188mg | 15% |
| Calories | 45kcal | 313kcal | 13% |
| Vitamin B6 | 0.002mg | 0.153mg | 12% |
| Sodium | 872mg | 601mg | 12% |
| Vitamin B2 | 0.23mg | 0.382mg | 12% |
| Magnesium | 107mg | 59mg | 11% |
| Zinc | 0.38mg | 1.47mg | 10% |
| Polyunsaturated fat | 0.218g | 1.72g | 10% |
| Copper | 0.284mg | 0.198mg | 10% |
| Fats | 0.64g | 4.27g | 6% |
| Vitamin E | 1mg | 0.24mg | 5% |
| Potassium | 50mg | 223mg | 5% |
| Vitamin B5 | 0.697mg | 0.456mg | 5% |
| Saturated fat | 0.13g | 0.989g | 4% |
| Vitamin C | 3mg | 0.2mg | 3% |
| Vitamin A | 18µg | 0µg | 2% |
| Monounsaturated fat | 0.058g | 1.019g | 2% |
| Calcium | 150mg | 165mg | 2% |
| Choline | 13.9mg | 22.1mg | 1% |
| Manganese | 1.4mg | 1.377mg | 1% |
| Net carbs | 8.64g | 51.07g | N/A |
| Sugar | 0.65g | 6.42g | N/A |
| Vitamin K | 5.3µg | 5.7µg | 0% |
| Tryptophan | 0.035mg | 0.092mg | 0% |
| Threonine | 0.165mg | 0.299mg | 0% |
| Isoleucine | 0.087mg | 0.258mg | 0% |
| Leucine | 0.257mg | 0.461mg | 0% |
| Lysine | 0.112mg | 0.215mg | 0% |
| Methionine | 0.063mg | 0.105mg | 0% |
| Phenylalanine | 0.112mg | 0.315mg | 0% |
| Valine | 0.209mg | 0.31mg | 0% |
| Histidine | 0.015mg | 0.15mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
| Omega-3 - ALA | 0.161g | 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 |
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| 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%
36%
Minerals Daily Need Coverage Score
65%
89%
Comparison summary
Which food contains less Sodium?
Wheat Bread contains less Sodium (difference - 271mg)
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 5.77g)
Which food is lower in Saturated fat?
Wakame is lower in Saturated fat (difference - 0.859g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 60)
Which food is cheaper?
Wakame is cheaper (difference - $0.3)
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?
?
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.