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  6. Wakame vs. Burdock root

Wakame vs. Burdock root — In-Depth Nutrition Comparison

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Summary of differences between wakame and burdock root

  • Wakame has more manganese, folate, copper, iron, magnesium, vitamin B2, and calcium; however, burdock root is higher in vitamin B6 and fiber.
  • Wakame covers your daily need for manganese, 51% more than burdock root.
  • Wakame has 174 times more sodium than burdock root. While wakame has 872mg of sodium, burdock root has only 5mg.

These are the specific foods used in this comparison Seaweed, wakame, raw and Burdock root, raw.

Infographic

Wakame vs Burdock root 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
7
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 27% 12% 27% 30% 26% 9% 22% 0.65% 30% 3.8%
Contains more MagnesiumMagnesium +181.6%
Contains more CalciumCalcium +265.9%
Contains more IronIron +172.5%
Contains more CopperCopper +268.8%
Contains more ZincZinc +15.2%
Contains more PhosphorusPhosphorus +56.9%
Contains more ManganeseManganese +503.4%
Contains more PotassiumPotassium +516%
Contains less SodiumSodium -99.4%
~equal in Selenium ~0.7µg

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
9
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 10% 0% 7.6% 0% 2.5% 6.9% 5.6% 19% 55% 0% 4% 17% 6.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +433.3%
Contains more Vitamin B5Vitamin B5 +117.1%
Contains more Vitamin KVitamin K +231.3%
Contains more FolateFolate +752.2%
Contains more CholineCholine +18.8%
Contains more Vitamin B6Vitamin B6 +11900%
~equal in Vitamin C ~3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Burdock root DV% diff.
Manganese 1.4mg 0.232mg 51%
Folate 196µg 23µg 43%
Sodium 872mg 5mg 38%
Copper 0.284mg 0.077mg 23%
Vitamin B6 0.002mg 0.24mg 18%
Iron 2.18mg 0.8mg 17%
Magnesium 107mg 38mg 16%
Vitamin B2 0.23mg 0.03mg 15%
Calcium 150mg 41mg 11%
Fiber 0.5g 3.3g 11%
Vitamin B3 1.6mg 0.3mg 8%
Potassium 50mg 308mg 8%
Vitamin B5 0.697mg 0.321mg 8%
Vitamin E 1mg 0.38mg 4%
Vitamin B1 0.06mg 0.01mg 4%
Phosphorus 80mg 51mg 4%
Carbs 9.14g 17.34g 3%
Vitamin K 5.3µg 1.6µg 3%
Protein 3.03g 1.53g 3%
Vitamin A 18µg 0µg 2%
Polyunsaturated fat 0.218g 0.059g 1%
Calories 45kcal 72kcal 1%
Fats 0.64g 0.15g 1%
Vitamin C 3mg 3mg 0%
Net carbs 8.64g 14.04g N/A
Sugar 0.65g 2.9g N/A
Zinc 0.38mg 0.33mg 0%
Selenium 0.7µg 0.7µg 0%
Choline 13.9mg 11.7mg 0%
Saturated fat 0.13g 0.025g 0%
Monounsaturated fat 0.058g 0.037g 0%
Tryptophan 0.035mg 0.006mg 0%
Threonine 0.165mg 0.026mg 0%
Isoleucine 0.087mg 0.03mg 0%
Leucine 0.257mg 0.032mg 0%
Lysine 0.112mg 0.067mg 0%
Methionine 0.063mg 0.009mg 0%
Phenylalanine 0.112mg 0.033mg 0%
Valine 0.209mg 0.033mg 0%
Histidine 0.015mg 0.031mg 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
17% 80%
Protein: 1.53 g
Fats: 0.15 g
Carbs: 17.34 g
Water: 80.09 g
Other: 0.89 g
Contains more ProteinProtein +98%
Contains more FatsFats +326.7%
Contains more OtherOther +709%
Contains more CarbsCarbs +89.7%
~equal in Water ~80.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
21% 31% 49%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Mono. FatMonounsaturated fat +56.8%
Contains more Poly. FatPolyunsaturated fat +269.5%
Contains less Sat. FatSaturated fat -80.8%

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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. Burdock root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169974/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.