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  6. Wakame vs. Brussels sprouts

Wakame vs. Brussels sprouts — In-Depth Nutrition Comparison

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What are the differences between wakame and Brussels sprouts?

  • Wakame is higher in manganese, folate, copper, magnesium, and calcium; however, Brussels sprouts are richer in vitamin K, vitamin C, vitamin B6, and fiber.
  • Brussels sprouts' daily need coverage for vitamin K is 143% more.
  • Brussels sprouts contain 35 times less sodium than wakame. Wakame contains 872mg of sodium, while Brussels sprouts contain 25mg.

We used Seaweed, wakame, raw and Brussels sprouts, raw types in this article.

Infographic

Wakame vs Brussels sprouts 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
6
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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +365.2%
Contains more CalciumCalcium +257.1%
Contains more IronIron +55.7%
Contains more CopperCopper +305.7%
Contains more PhosphorusPhosphorus +15.9%
Contains more ManganeseManganese +315.4%
Contains more PotassiumPotassium +678%
Contains more ZincZinc +10.5%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +128.6%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +114.8%
Contains more Vitamin B5Vitamin B5 +125.6%
Contains more FolateFolate +221.3%
Contains more Vitamin CVitamin C +2733.3%
Contains more Vitamin AVitamin A +111.1%
Contains more Vitamin B1Vitamin B1 +131.7%
Contains more Vitamin B6Vitamin B6 +10850%
Contains more Vitamin KVitamin K +3239.6%
Contains more CholineCholine +37.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Brussels sprouts DV% diff.
Polyunsaturated fat 0.218g 153g 1019%
Vitamin K 5.3µg 177µg 143%
Vitamin C 3mg 85mg 91%
Manganese 1.4mg 0.337mg 46%
Sodium 872mg 25mg 37%
Folate 196µg 61µg 34%
Copper 0.284mg 0.07mg 24%
Magnesium 107mg 23mg 20%
Vitamin B6 0.002mg 0.219mg 17%
Fiber 0.5g 3.8g 13%
Calcium 150mg 42mg 11%
Vitamin B2 0.23mg 0.09mg 11%
Iron 2.18mg 1.4mg 10%
Potassium 50mg 389mg 10%
Vitamin B5 0.697mg 0.309mg 8%
Vitamin B1 0.06mg 0.139mg 7%
Vitamin B3 1.6mg 0.745mg 5%
Phosphorus 80mg 69mg 2%
Vitamin A 18µg 38µg 2%
Selenium 0.7µg 1.6µg 2%
Choline 13.9mg 19.1mg 1%
Fructose 0.93g 1%
Vitamin E 1mg 0.88mg 1%
Fats 0.64g 0.3g 1%
Protein 3.03g 3.38g 1%
Calories 45kcal 43kcal 0%
Net carbs 8.64g 5.15g N/A
Carbs 9.14g 8.95g 0%
Sugar 0.65g 2.2g N/A
Zinc 0.38mg 0.42mg 0%
Saturated fat 0.13g 0.062g 0%
Monounsaturated fat 0.058g 0.023g 0%
Tryptophan 0.035mg 0.037mg 0%
Threonine 0.165mg 0.12mg 0%
Isoleucine 0.087mg 0.132mg 0%
Leucine 0.257mg 0.152mg 0%
Lysine 0.112mg 0.154mg 0%
Methionine 0.063mg 0.032mg 0%
Phenylalanine 0.112mg 0.098mg 0%
Valine 0.209mg 0.155mg 0%
Histidine 0.015mg 0.076mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more FatsFats +113.3%
Contains more OtherOther +425.5%
Contains more ProteinProtein +11.6%
~equal in Carbs ~8.95g
~equal in Water ~86g

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +152.2%
Contains less Sat. FatSaturated fat -52.3%
Contains more Poly. FatPolyunsaturated fat +70083.5%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.