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  6. Wakame vs. Wheat Bread

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

Wakame vs Wheat Bread 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
2
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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%
~equal in Calcium ~165mg
~equal in Manganese ~1.377mg

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
5
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.7µg

All nutrients comparison - raw data values

Nutrient Wakame Wheat Bread 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
13% 4% 56% 24% 3%
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
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
27% 27% 46%
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%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.