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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 C, Vitamin B6, Vitamin A, 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.

Infographic

Wakame vs Rapini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
5
:
3
Rapini
Contains more Calcium +38.9%
Contains more Magnesium +386.4%
Contains more Copper +576.2%
Contains more Potassium +292%
Contains less Sodium -96.2%
Contains more Zinc +102.6%
Equal in Iron - 2.14
Equal in Phosphorus - 73
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Contains more Calcium +38.9%
Contains more Magnesium +386.4%
Contains more Copper +576.2%
Contains more Potassium +292%
Contains less Sodium -96.2%
Contains more Zinc +102.6%
Equal in Iron - 2.14
Equal in Phosphorus - 73

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
4
:
6
Rapini
Contains more Vitamin B2 +78.3%
Contains more Vitamin B3 +31%
Contains more Vitamin B5 +116.5%
Contains more Folate +136.1%
Contains more Vitamin A +628.3%
Contains more Vitamin E +62%
Contains more Vitamin C +573.3%
Contains more Vitamin B1 +170%
Contains more Vitamin B6 +8450%
Contains more Vitamin K +4126.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin B2 +78.3%
Contains more Vitamin B3 +31%
Contains more Vitamin B5 +116.5%
Contains more Folate +136.1%
Contains more Vitamin A +628.3%
Contains more Vitamin E +62%
Contains more Vitamin C +573.3%
Contains more Vitamin B1 +170%
Contains more Vitamin B6 +8450%
Contains more Vitamin K +4126.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Rapini
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Rapini Opinion
Net carbs 8.64g 0.15g Wakame
Protein 3.03g 3.17g Rapini
Fats 0.64g 0.49g Wakame
Carbs 9.14g 2.85g Wakame
Calories 45kcal 22kcal Wakame
Starch g g
Fructose g 0.17g Rapini
Sugar 0.65g 0.38g Rapini
Fiber 0.5g 2.7g Rapini
Calcium 150mg 108mg Wakame
Iron 2.18mg 2.14mg Wakame
Magnesium 107mg 22mg Wakame
Phosphorus 80mg 73mg Wakame
Potassium 50mg 196mg Rapini
Sodium 872mg 33mg Rapini
Zinc 0.38mg 0.77mg Rapini
Copper 0.284mg 0.042mg Wakame
Vitamin A 360IU 2622IU Rapini
Vitamin E 1mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 20.2mg Rapini
Vitamin B1 0.06mg 0.162mg Rapini
Vitamin B2 0.23mg 0.129mg Wakame
Vitamin B3 1.6mg 1.221mg Wakame
Vitamin B5 0.697mg 0.322mg Wakame
Vitamin B6 0.002mg 0.171mg Rapini
Folate 196µg 83µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 224µg Rapini
Tryptophan 0.035mg 0.043mg Rapini
Threonine 0.165mg 0.106mg Wakame
Isoleucine 0.087mg 0.104mg Rapini
Leucine 0.257mg 0.17mg Wakame
Lysine 0.112mg 0.198mg Rapini
Methionine 0.063mg 0.048mg Wakame
Phenylalanine 0.112mg 0.128mg Rapini
Valine 0.209mg 0.153mg Wakame
Histidine 0.015mg 0.066mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.05g Rapini
Monounsaturated Fat 0.058g 0.026g Wakame
Polyunsaturated fat 0.218g 0.13g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
86
Rapini
Mineral Summary Score
58
Wakame
27
Rapini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
19%
Rapini
Carbohydrates
9%
Wakame
3%
Rapini
Fats
3%
Wakame
2%
Rapini

Comparison summary

Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 839mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.08g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.