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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 of 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
:
2
Burdock root
Burdock root
Contains more Calcium +265.9%
Contains more Iron +172.5%
Contains more Magnesium +181.6%
Contains more Phosphorus +56.9%
Contains more Zinc +15.2%
Contains more Copper +268.8%
Contains more Manganese +503.4%
Contains more Potassium +516%
Contains less Sodium -99.4%
Equal in Selenium - 0.7
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Burdock root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 28% 22% 28% 1% 10% 26% 31% 4%
Contains more Calcium +265.9%
Contains more Iron +172.5%
Contains more Magnesium +181.6%
Contains more Phosphorus +56.9%
Contains more Zinc +15.2%
Contains more Copper +268.8%
Contains more Manganese +503.4%
Contains more Potassium +516%
Contains less Sodium -99.4%
Equal in Selenium - 0.7

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
8
:
1
Burdock root
Burdock root
Contains more Vitamin A +∞%
Contains more Vitamin E +163.2%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +666.7%
Contains more Vitamin B3 +433.3%
Contains more Vitamin B5 +117.1%
Contains more Folate +752.2%
Contains more Vitamin K +231.3%
Contains more Vitamin B6 +11900%
Equal in Vitamin C - 3
Wakame
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%
Burdock root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 10% 3% 7% 6% 20% 56% 18% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +163.2%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +666.7%
Contains more Vitamin B3 +433.3%
Contains more Vitamin B5 +117.1%
Contains more Folate +752.2%
Contains more Vitamin K +231.3%
Contains more Vitamin B6 +11900%
Equal in Vitamin C - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Burdock root
Burdock root
Contains more Protein +98%
Contains more Fats +326.7%
Contains more Other +709%
Contains more Carbs +89.7%
Equal in Water - 80.09
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Burdock root
17% 80%
Protein: 1.53 g
Fats: 0.15 g
Carbs: 17.34 g
Water: 80.09 g
Other: 0.89 g
Contains more Protein +98%
Contains more Fats +326.7%
Contains more Other +709%
Contains more Carbs +89.7%
Equal in Water - 80.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Burdock root
Burdock root
Contains more Monounsaturated Fat +56.8%
Contains more Polyunsaturated fat +269.5%
Contains less Saturated Fat -80.8%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Burdock root
21% 31% 49%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.059 g
Contains more Monounsaturated Fat +56.8%
Contains more Polyunsaturated fat +269.5%
Contains less Saturated Fat -80.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Burdock root
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wakame Burdock root Opinion
Net carbs 8.64g 14.04g Burdock root
Protein 3.03g 1.53g Wakame
Fats 0.64g 0.15g Wakame
Carbs 9.14g 17.34g Burdock root
Calories 45kcal 72kcal Burdock root
Sugar 0.65g 2.9g Wakame
Fiber 0.5g 3.3g Burdock root
Calcium 150mg 41mg Wakame
Iron 2.18mg 0.8mg Wakame
Magnesium 107mg 38mg Wakame
Phosphorus 80mg 51mg Wakame
Potassium 50mg 308mg Burdock root
Sodium 872mg 5mg Burdock root
Zinc 0.38mg 0.33mg Wakame
Copper 0.284mg 0.077mg Wakame
Manganese 1.4mg 0.232mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.38mg Wakame
Vitamin C 3mg 3mg
Vitamin B1 0.06mg 0.01mg Wakame
Vitamin B2 0.23mg 0.03mg Wakame
Vitamin B3 1.6mg 0.3mg Wakame
Vitamin B5 0.697mg 0.321mg Wakame
Vitamin B6 0.002mg 0.24mg Burdock root
Folate 196µg 23µg Wakame
Vitamin K 5.3µg 1.6µg Wakame
Tryptophan 0.035mg 0.006mg Wakame
Threonine 0.165mg 0.026mg Wakame
Isoleucine 0.087mg 0.03mg Wakame
Leucine 0.257mg 0.032mg Wakame
Lysine 0.112mg 0.067mg Wakame
Methionine 0.063mg 0.009mg Wakame
Phenylalanine 0.112mg 0.033mg Wakame
Valine 0.209mg 0.033mg Wakame
Histidine 0.015mg 0.031mg Burdock root
Saturated Fat 0.13g 0.025g Burdock root
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.037g Wakame
Polyunsaturated fat 0.218g 0.059g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Burdock root
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Wakame
11%
Burdock root
Minerals Daily Need Coverage Score
65%
Wakame
19%
Burdock root

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.25g)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Burdock root
Burdock root contains less Sodium (difference - 867mg)
Which food is lower in Saturated Fat?
Burdock root
Burdock root is lower in Saturated Fat (difference - 0.105g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.