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Wakame vs. Béchamel sauce — In-Depth Nutrition Comparison

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The main differences between wakame and béchamel sauce

  • Wakame is richer in manganese, folate, copper, iron, magnesium, and vitamin B3, yet béchamel sauce is richer in vitamin B12 and vitamin D.
  • Daily need coverage for manganese for wakame is 60% higher.
  • Wakame contains 22 times more copper than béchamel sauce. Wakame contains 0.284mg of copper, while béchamel sauce contains 0.013mg.
  • Béchamel sauce contains less sodium.

Food types used in this article are Seaweed, wakame, raw and Sauce, homemade, white, thin.

Infographic

Wakame vs Béchamel sauce 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +613.3%
Contains more CalciumCalcium +19%
Contains more IronIron +938.1%
Contains more CopperCopper +2084.6%
Contains more ManganeseManganese +5733.3%
Contains more PotassiumPotassium +226%
Contains more ZincZinc +10.5%
Contains more PhosphorusPhosphorus +26.3%
Contains less SodiumSodium -62.4%
Contains more SeleniumSelenium +371.4%

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
7
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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +513%
Contains more Vitamin B5Vitamin B5 +105.6%
Contains more Vitamin KVitamin K +783.3%
Contains more FolateFolate +2077.8%
Contains more Vitamin AVitamin A +305.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +1950%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.055mg
~equal in Choline ~14.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more CarbsCarbs +23.5%
Contains more OtherOther +400%
Contains more ProteinProtein +24.4%
Contains more FatsFats +951.6%
~equal in Water ~80.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +4503.4%
Contains more Poly. FatPolyunsaturated fat +627.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Béchamel sauce DV% diff.
Manganese 1.4mg 0.024mg 60%
Folate 196µg 9µg 47%
Copper 0.284mg 0.013mg 30%
Iron 2.18mg 0.21mg 25%
Sodium 872mg 328mg 24%
Magnesium 107mg 15mg 22%
Vitamin B12 0µg 0.3µg 13%
Fats 0.64g 6.73g 9%
Polyunsaturated fat 0.218g 1.586g 9%
Saturated fat 0.13g 2.152g 9%
Vitamin B3 1.6mg 0.261mg 8%
Monounsaturated fat 0.058g 2.67g 7%
Vitamin B5 0.697mg 0.339mg 7%
Vitamin E 1mg 0.17mg 6%
Vitamin A 18µg 73µg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Selenium 0.7µg 3.3µg 5%
Vitamin B2 0.23mg 0.184mg 4%
Vitamin K 5.3µg 0.6µg 4%
Vitamin B6 0.002mg 0.041mg 3%
Calories 45kcal 105kcal 3%
Cholesterol 0mg 8mg 3%
Phosphorus 80mg 101mg 3%
Potassium 50mg 163mg 3%
Vitamin C 3mg 0.8mg 2%
Fiber 0.5g 0.1g 2%
Calcium 150mg 126mg 2%
Protein 3.03g 3.77g 1%
Carbs 9.14g 7.4g 1%
Net carbs 8.64g 7.3g N/A
Sugar 0.65g 4.78g N/A
Zinc 0.38mg 0.42mg 0%
Vitamin B1 0.06mg 0.055mg 0%
Choline 13.9mg 14.1mg 0%
Tryptophan 0.035mg 0.046mg 0%
Threonine 0.165mg 0.147mg 0%
Isoleucine 0.087mg 0.198mg 0%
Leucine 0.257mg 0.32mg 0%
Lysine 0.112mg 0.259mg 0%
Methionine 0.063mg 0.082mg 0%
Phenylalanine 0.112mg 0.157mg 0%
Valine 0.209mg 0.219mg 0%
Histidine 0.015mg 0.089mg 0%
Omega-3 - EPA 0.186g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Wakame
15%
Béchamel sauce
Minerals Daily Need Coverage Score
65%
Wakame
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 4.13g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 2.022g)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 544mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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

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

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.