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  6. Wakame vs. Chinese cabbage

Wakame vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on the differences between wakame and Chinese cabbage

  • Wakame is higher in manganese, folate, copper, magnesium, and iron, yet Chinese cabbage is higher in vitamin A, vitamin C, vitamin K, and vitamin B6.
  • Chinese cabbage covers your daily vitamin A needs 82% more than wakame.
  • 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
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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +463.2%
Contains more CalciumCalcium +42.9%
Contains more IronIron +172.5%
Contains more CopperCopper +1252.4%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +116.2%
Contains more ManganeseManganese +780.5%
Contains more SeleniumSelenium +40%
Contains more PotassiumPotassium +404%
Contains less SodiumSodium -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
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +228.6%
Contains more Vitamin B3Vitamin B3 +220%
Contains more Vitamin B5Vitamin B5 +692%
Contains more FolateFolate +197%
Contains more CholineCholine +117.2%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +1138.9%
Contains more Vitamin B6Vitamin B6 +9600%
Contains more Vitamin KVitamin K +758.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Chinese cabbage DV% diff.
Manganese 1.4mg 0.159mg 54%
Vitamin C 3mg 45mg 47%
Sodium 872mg 65mg 35%
Vitamin K 5.3µg 45.5µg 34%
Folate 196µg 66µg 33%
Copper 0.284mg 0.021mg 29%
Vitamin A 18µg 223µg 23%
Magnesium 107mg 19mg 21%
Iron 2.18mg 0.8mg 17%
Vitamin B6 0.002mg 0.194mg 15%
Vitamin B5 0.697mg 0.088mg 12%
Vitamin B2 0.23mg 0.07mg 12%
Vitamin B3 1.6mg 0.5mg 7%
Potassium 50mg 252mg 6%
Phosphorus 80mg 37mg 6%
Vitamin E 1mg 0.09mg 6%
Calcium 150mg 105mg 5%
Protein 3.03g 1.5g 3%
Calories 45kcal 13kcal 2%
Vitamin B1 0.06mg 0.04mg 2%
Zinc 0.38mg 0.19mg 2%
Fiber 0.5g 1g 2%
Carbs 9.14g 2.18g 2%
Polyunsaturated fat 0.218g 0.096g 1%
Fats 0.64g 0.2g 1%
Choline 13.9mg 6.4mg 1%
Net carbs 8.64g 1.18g N/A
Sugar 0.65g 1.18g N/A
Selenium 0.7µg 0.5µg 0%
Saturated fat 0.13g 0.027g 0%
Monounsaturated fat 0.058g 0.015g 0%
Tryptophan 0.035mg 0.015mg 0%
Threonine 0.165mg 0.049mg 0%
Isoleucine 0.087mg 0.085mg 0%
Leucine 0.257mg 0.088mg 0%
Lysine 0.112mg 0.089mg 0%
Methionine 0.063mg 0.009mg 0%
Phenylalanine 0.112mg 0.044mg 0%
Valine 0.209mg 0.066mg 0%
Histidine 0.015mg 0.026mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +102%
Contains more FatsFats +220%
Contains more CarbsCarbs +319.3%
Contains more OtherOther +800%
Contains more WaterWater +19.2%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +286.7%
Contains more Poly. FatPolyunsaturated fat +127.1%
Contains less Sat. FatSaturated fat -79.2%

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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. 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.