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Wakame vs Chinese cabbage - In-Depth Nutrition Comparison

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A recap on differences between Wakame and Chinese cabbage

  • Wakame is higher in Manganese, Folate, Copper, Magnesium, and Iron, yet Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin A RAE, and Vitamin B6.
  • Wakame covers your daily Manganese needs 54% more than Chinese cabbage.
  • Wakame contains 14 times more Copper than Chinese cabbage. While Wakame contains 0.284mg of Copper, Chinese cabbage contains only 0.021mg.
  • The amount of Sodium in Chinese cabbage is lower.

Food varieties used in this article are Seaweed, wakame, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Wakame vs Chinese cabbage 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +42.9%
Contains more Iron +172.5%
Contains more Magnesium +463.2%
Contains more Phosphorus +116.2%
Contains more Zinc +100%
Contains more Copper +1252.4%
Contains more Potassium +404%
Contains less Sodium -92.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains more Calcium +42.9%
Contains more Iron +172.5%
Contains more Magnesium +463.2%
Contains more Phosphorus +116.2%
Contains more Zinc +100%
Contains more Copper +1252.4%
Contains more Potassium +404%
Contains less Sodium -92.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
6
:
Contains more Vitamin E +1011.1%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +220%
Contains more Vitamin B5 +692%
Contains more Folate +197%
Contains more Vitamin A +1141.1%
Contains more Vitamin C +1400%
Contains more Vitamin B6 +9600%
Contains more Vitamin K +758.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +1011.1%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +220%
Contains more Vitamin B5 +692%
Contains more Folate +197%
Contains more Vitamin A +1141.1%
Contains more Vitamin C +1400%
Contains more Vitamin B6 +9600%
Contains more Vitamin K +758.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Chinese cabbage
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Chinese cabbage Opinion
Net carbs 8.64g 1.18g Wakame
Protein 3.03g 1.5g Wakame
Fats 0.64g 0.2g Wakame
Carbs 9.14g 2.18g Wakame
Calories 45kcal 13kcal Wakame
Starch g g
Fructose g g
Sugar 0.65g 1.18g Wakame
Fiber 0.5g 1g Chinese cabbage
Calcium 150mg 105mg Wakame
Iron 2.18mg 0.8mg Wakame
Magnesium 107mg 19mg Wakame
Phosphorus 80mg 37mg Wakame
Potassium 50mg 252mg Chinese cabbage
Sodium 872mg 65mg Chinese cabbage
Zinc 0.38mg 0.19mg Wakame
Copper 0.284mg 0.021mg Wakame
Vitamin A 360IU 4468IU Chinese cabbage
Vitamin E 1mg 0.09mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 45mg Chinese cabbage
Vitamin B1 0.06mg 0.04mg Wakame
Vitamin B2 0.23mg 0.07mg Wakame
Vitamin B3 1.6mg 0.5mg Wakame
Vitamin B5 0.697mg 0.088mg Wakame
Vitamin B6 0.002mg 0.194mg Chinese cabbage
Folate 196µg 66µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 45.5µg Chinese cabbage
Tryptophan 0.035mg 0.015mg Wakame
Threonine 0.165mg 0.049mg Wakame
Isoleucine 0.087mg 0.085mg Wakame
Leucine 0.257mg 0.088mg Wakame
Lysine 0.112mg 0.089mg Wakame
Methionine 0.063mg 0.009mg Wakame
Phenylalanine 0.112mg 0.044mg Wakame
Valine 0.209mg 0.066mg Wakame
Histidine 0.015mg 0.026mg Chinese cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.027g Chinese cabbage
Monounsaturated Fat 0.058g 0.015g Wakame
Polyunsaturated fat 0.218g 0.096g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Chinese cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
56
Chinese cabbage
Mineral Summary Score
58
Wakame
17
Chinese cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
9%
Chinese cabbage
Carbohydrates
9%
Wakame
2%
Chinese cabbage
Fats
3%
Wakame
1%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.53g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 807mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.103g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.