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  6. Wakame vs. Buttermilk

Wakame vs. Buttermilk — In-Depth Nutrition Comparison

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What are the differences between wakame and buttermilk?

  • Wakame is higher in manganese, folate, copper, iron, magnesium, vitamin B3, vitamin B5, and vitamin E; however, buttermilk is richer in vitamin B12.
  • Wakame's daily need coverage for manganese is 61% more.
  • Buttermilk contains 44 times less iron than wakame. Wakame contains 2.18mg of iron, while buttermilk contains 0.05mg.
  • Buttermilk has less sodium.

We used Seaweed, wakame, raw and Milk, buttermilk, fluid, cultured, lowfat types in this article.

Infographic

Wakame vs Buttermilk 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
5
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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +872.7%
Contains more CalciumCalcium +29.3%
Contains more IronIron +4260%
Contains more CopperCopper +2481.8%
Contains more ManganeseManganese +69900%
Contains more PotassiumPotassium +202%
Contains more ZincZinc +10.5%
Contains more PhosphorusPhosphorus +11.3%
Contains less SodiumSodium -78.2%
Contains more SeleniumSelenium +185.7%

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
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +28.6%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +49.4%
Contains more Vitamin B3Vitamin B3 +2658.6%
Contains more Vitamin B5Vitamin B5 +153.5%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +3820%
Contains more Vitamin B6Vitamin B6 +1600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +27.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Buttermilk DV% diff.
Manganese 1.4mg 0.002mg 61%
Folate 196µg 5µg 48%
Sodium 872mg 190mg 30%
Copper 0.284mg 0.011mg 30%
Iron 2.18mg 0.05mg 27%
Magnesium 107mg 11mg 23%
Vitamin B3 1.6mg 0.058mg 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin B5 0.697mg 0.275mg 8%
Vitamin B2 0.23mg 0.154mg 6%
Vitamin E 1mg 0.05mg 6%
Vitamin K 5.3µg 0.1µg 4%
Calcium 150mg 116mg 3%
Potassium 50mg 151mg 3%
Selenium 0.7µg 2µg 2%
Vitamin B1 0.06mg 0.034mg 2%
Vitamin B6 0.002mg 0.034mg 2%
Saturated fat 0.13g 0.548g 2%
Vitamin C 3mg 1mg 2%
Fiber 0.5g 0g 2%
Phosphorus 80mg 89mg 1%
Choline 13.9mg 17.7mg 1%
Cholesterol 0mg 4mg 1%
Carbs 9.14g 4.79g 1%
Protein 3.03g 3.31g 1%
Polyunsaturated fat 0.218g 0.033g 1%
Calories 45kcal 40kcal 0%
Fats 0.64g 0.88g 0%
Net carbs 8.64g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.65g 4.79g N/A
Zinc 0.38mg 0.42mg 0%
Vitamin A 18µg 14µg 0%
Monounsaturated fat 0.058g 0.254g 0%
Tryptophan 0.035mg 0.042mg 0%
Threonine 0.165mg 0.141mg 0%
Isoleucine 0.087mg 0.171mg 0%
Leucine 0.257mg 0.313mg 0%
Lysine 0.112mg 0.277mg 0%
Methionine 0.063mg 0.087mg 0%
Phenylalanine 0.112mg 0.171mg 0%
Valine 0.209mg 0.217mg 0%
Histidine 0.015mg 0.1mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
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% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more CarbsCarbs +90.8%
Contains more OtherOther +709%
Contains more FatsFats +37.5%
Contains more WaterWater +12.7%
~equal in Protein ~3.31g

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Poly. FatPolyunsaturated fat +560.6%
Contains more Mono. FatMonounsaturated fat +337.9%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.