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Wakame vs. Caesar salad — In-Depth Nutrition Comparison

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What are the main differences between wakame and caesar salad?

  • Wakame is richer in manganese, magnesium, and copper, while caesar salad is higher in selenium, vitamin B1, phosphorus, vitamin B12, and zinc.
  • Caesar salad's daily need coverage for selenium is 56% higher.
  • Caesar salad has 4 times less manganese than wakame. Wakame has 1.4mg of manganese, while caesar salad has 0.321mg.
  • Caesar salad is lower in sodium.

We used Seaweed, wakame, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types in this comparison.

Infographic

Wakame vs Caesar salad 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
3
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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +282.1%
Contains more CopperCopper +125.4%
Contains more ManganeseManganese +336.1%
Contains more CalciumCalcium +55.3%
Contains more PotassiumPotassium +240%
Contains more ZincZinc +323.7%
Contains more PhosphorusPhosphorus +188.8%
Contains less SodiumSodium -47.9%
Contains more SeleniumSelenium +4385.7%
~equal in Iron ~2.34mg

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
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 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 0% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +63.9%
Contains more Vitamin B5Vitamin B5 +55.9%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin B1Vitamin B1 +528.3%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more Vitamin B3Vitamin B3 +102.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +11.3%
~equal in Vitamin D ~0µg

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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +84.4%
Contains more OtherOther +230.3%
Contains more ProteinProtein +341.9%
Contains more FatsFats +1390.6%
Contains more CarbsCarbs +244.6%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +4003.4%
Contains more Poly. FatPolyunsaturated fat +570.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Caesar salad DV% diff.
Selenium 0.7µg 31.4µg 56%
Folate 196µg 49%
Manganese 1.4mg 0.321mg 47%
Vitamin B1 0.06mg 0.377mg 26%
Phosphorus 80mg 231mg 22%
Protein 3.03g 13.39g 21%
Magnesium 107mg 28mg 19%
Saturated fat 0.13g 4.206g 19%
Sodium 872mg 454mg 18%
Copper 0.284mg 0.126mg 18%
Vitamin B12 0µg 0.4µg 17%
Fats 0.64g 9.54g 14%
Zinc 0.38mg 1.61mg 11%
Calories 45kcal 265kcal 11%
Starch 25.29g 10%
Vitamin B3 1.6mg 3.237mg 10%
Calcium 150mg 233mg 8%
Cholesterol 0mg 24mg 8%
Polyunsaturated fat 0.218g 1.461g 8%
Carbs 9.14g 31.5g 7%
Vitamin A 18µg 78µg 7%
Monounsaturated fat 0.058g 2.38g 6%
Vitamin B5 0.697mg 0.447mg 5%
Vitamin B2 0.23mg 0.297mg 5%
Fiber 0.5g 1.7g 5%
Potassium 50mg 170mg 4%
Choline 13.9mg 3%
Vitamin E 1mg 0.61mg 3%
Vitamin C 3mg 0mg 3%
Iron 2.18mg 2.34mg 2%
Fructose 1.13g 1%
Vitamin K 5.3µg 5.9µg 1%
Net carbs 8.64g 29.8g N/A
Sugar 0.65g 4.02g N/A
Vitamin B6 0.002mg 0%
Tryptophan 0.035mg 0.15mg 0%
Threonine 0.165mg 0.393mg 0%
Isoleucine 0.087mg 0.547mg 0%
Leucine 0.257mg 1.137mg 0%
Lysine 0.112mg 0.523mg 0%
Methionine 0.063mg 0.3mg 0%
Phenylalanine 0.112mg 0.717mg 0%
Valine 0.209mg 0.7mg 0%
Histidine 0.015mg 0.36mg 0%
Omega-3 - EPA 0.186g N/A
Omega-3 - ALA 0.155g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Caesar salad
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Wakame
27%
Caesar salad
Minerals Daily Need Coverage Score
65%
Wakame
65%
Caesar salad

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.37g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 4.076g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 50)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 418mg)
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
  2. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.