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  6. Wakame vs. Chinese cabbage

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
8
:
2
Chinese cabbage
Chinese cabbage
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 Manganese +780.5%
Contains more Selenium +40%
Contains more Potassium +404%
Contains less Sodium -92.5%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
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 Manganese +780.5%
Contains more Selenium +40%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
6
:
4
Chinese cabbage
Chinese cabbage
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%
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%
Chinese cabbage
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Chinese cabbage
Chinese cabbage
Contains more Protein +102%
Contains more Fats +220%
Contains more Carbs +319.3%
Contains more Other +800%
Contains more Water +19.2%
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
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +102%
Contains more Fats +220%
Contains more Carbs +319.3%
Contains more Other +800%
Contains more Water +19.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +286.7%
Contains more Polyunsaturated fat +127.1%
Contains less Saturated Fat -79.2%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +286.7%
Contains more Polyunsaturated fat +127.1%
Contains less Saturated Fat -79.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 1.4mg 0.159mg Wakame
Selenium 0.7µg 0.5µg Wakame
Vitamin A 360IU 4468IU Chinese cabbage
Vitamin A RAE 18µg 223µg Chinese cabbage
Vitamin E 1mg 0.09mg Wakame
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 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
Saturated Fat 0.13g 0.027g Chinese cabbage
Omega-3 - EPA 0.186g 0g Wakame
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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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
56%
Chinese cabbage
Minerals Daily Need Coverage Score
65%
Wakame
16%
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

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. 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.