Wakame vs. Rapini — In-Depth Nutrition Comparison
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A recap on differences between wakame and rapini
- Wakame is higher in manganese, folate, copper, and magnesium, yet rapini is higher in vitamin K, vitamin A, vitamin C, vitamin B6, and fiber.
- Rapini covers your daily vitamin K needs 182% more than wakame.
- Wakame contains 26 times more sodium than rapini. While wakame contains 872mg of sodium, rapini contains only 33mg.
Food varieties used in this article are Seaweed, wakame, raw and Broccoli raab, raw.
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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 | +386.4% |
| Contains more CalciumCalcium | +38.9% |
| Contains more CopperCopper | +576.2% |
| Contains more ManganeseManganese | +254.4% |
| Contains more PotassiumPotassium | +292% |
| Contains more ZincZinc | +102.6% |
| Contains less SodiumSodium | -96.2% |
| Contains more SeleniumSelenium | +42.9% |
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.
| Contains more Vitamin B2Vitamin B2 | +78.3% |
| Contains more Vitamin B3Vitamin B3 | +31% |
| Contains more Vitamin B5Vitamin B5 | +116.5% |
| Contains more FolateFolate | +136.1% |
| Contains more Vitamin CVitamin C | +573.3% |
| Contains more Vitamin AVitamin A | +627.8% |
| Contains more Vitamin EVitamin E | +62% |
| Contains more Vitamin B1Vitamin B1 | +170% |
| Contains more Vitamin B6Vitamin B6 | +8450% |
| Contains more Vitamin KVitamin K | +4126.4% |
| Contains more CholineCholine | +31.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 5.3µg | 224µg | 182% |
| Manganese | 1.4mg | 0.395mg | 44% |
| Sodium | 872mg | 33mg | 36% |
| Folate | 196µg | 83µg | 28% |
| Copper | 0.284mg | 0.042mg | 27% |
| Magnesium | 107mg | 22mg | 20% |
| Vitamin C | 3mg | 20.2mg | 19% |
| Vitamin A | 18µg | 131µg | 13% |
| Vitamin B6 | 0.002mg | 0.171mg | 13% |
| Fiber | 0.5g | 2.7g | 9% |
| Vitamin B1 | 0.06mg | 0.162mg | 9% |
| Vitamin B5 | 0.697mg | 0.322mg | 8% |
| Vitamin B2 | 0.23mg | 0.129mg | 8% |
| Potassium | 50mg | 196mg | 4% |
| Zinc | 0.38mg | 0.77mg | 4% |
| Calcium | 150mg | 108mg | 4% |
| Vitamin E | 1mg | 1.62mg | 4% |
| Vitamin B3 | 1.6mg | 1.221mg | 2% |
| Carbs | 9.14g | 2.85g | 2% |
| Choline | 13.9mg | 18.3mg | 1% |
| Polyunsaturated fat | 0.218g | 0.13g | 1% |
| Calories | 45kcal | 22kcal | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Phosphorus | 80mg | 73mg | 1% |
| Iron | 2.18mg | 2.14mg | 1% |
| Protein | 3.03g | 3.17g | 0% |
| Fats | 0.64g | 0.49g | 0% |
| Net carbs | 8.64g | 0.15g | N/A |
| Sugar | 0.65g | 0.38g | N/A |
| Saturated fat | 0.13g | 0.05g | 0% |
| Monounsaturated fat | 0.058g | 0.026g | 0% |
| Tryptophan | 0.035mg | 0.043mg | 0% |
| Threonine | 0.165mg | 0.106mg | 0% |
| Isoleucine | 0.087mg | 0.104mg | 0% |
| Leucine | 0.257mg | 0.17mg | 0% |
| Lysine | 0.112mg | 0.198mg | 0% |
| Methionine | 0.063mg | 0.048mg | 0% |
| Phenylalanine | 0.112mg | 0.128mg | 0% |
| Valine | 0.209mg | 0.153mg | 0% |
| Histidine | 0.015mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +30.6% |
| Contains more CarbsCarbs | +220.7% |
| Contains more OtherOther | +666% |
| Contains more WaterWater | +15.7% |
~equal in
Protein
~3.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +123.1% |
| Contains more Poly. FatPolyunsaturated fat | +67.7% |
| Contains less Sat. FatSaturated fat | -61.5% |
