Wakame vs. Caper — In-Depth Nutrition Comparison
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Summary of differences between wakame and caper
- Wakame has more manganese, folate, magnesium, vitamin B5, calcium, and phosphorus; however, caper is higher in vitamin K, fiber, and copper.
- Caper covers your daily need for sodium, 64% more than wakame.
- Wakame has 26 times more vitamin B5 than caper. While wakame has 0.697mg of vitamin B5, caper has only 0.027mg.
- Wakame has less sodium.
These are the specific foods used in this comparison Seaweed, wakame, raw and Capers, canned.
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.
| Contains more MagnesiumMagnesium | +224.2% |
| Contains more CalciumCalcium | +275% |
| Contains more PotassiumPotassium | +25% |
| Contains more IronIron | +30.5% |
| Contains more ZincZinc | +18.8% |
| Contains more PhosphorusPhosphorus | +700% |
| Contains less SodiumSodium | -62.9% |
| Contains more ManganeseManganese | +1694.9% |
| Contains more CopperCopper | +31.7% |
| Contains more SeleniumSelenium | +71.4% |
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.
| Contains more Vitamin AVitamin A | +157.1% |
| Contains more Vitamin EVitamin E | +13.6% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +65.5% |
| Contains more Vitamin B3Vitamin B3 | +145.4% |
| Contains more Vitamin B5Vitamin B5 | +2481.5% |
| Contains more FolateFolate | +752.2% |
| Contains more CholineCholine | +113.8% |
| Contains more Vitamin CVitamin C | +43.3% |
| Contains more Vitamin B6Vitamin B6 | +1050% |
| Contains more Vitamin KVitamin K | +364.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 872mg | 2348mg | 64% |
| Manganese | 1.4mg | 0.078mg | 57% |
| Folate | 196µg | 23µg | 43% |
| Magnesium | 107mg | 33mg | 18% |
| Vitamin K | 5.3µg | 24.6µg | 16% |
| Vitamin B5 | 0.697mg | 0.027mg | 13% |
| Calcium | 150mg | 40mg | 11% |
| Fiber | 0.5g | 3.2g | 11% |
| Copper | 0.284mg | 0.374mg | 10% |
| Phosphorus | 80mg | 10mg | 10% |
| Vitamin B2 | 0.23mg | 0.139mg | 7% |
| Vitamin B3 | 1.6mg | 0.652mg | 6% |
| Iron | 2.18mg | 1.67mg | 6% |
| Vitamin B1 | 0.06mg | 0.018mg | 4% |
| Vitamin B6 | 0.002mg | 0.023mg | 2% |
| Choline | 13.9mg | 6.5mg | 1% |
| Polyunsaturated fat | 0.218g | 0.304g | 1% |
| Protein | 3.03g | 2.36g | 1% |
| Calories | 45kcal | 23kcal | 1% |
| Selenium | 0.7µg | 1.2µg | 1% |
| Carbs | 9.14g | 4.89g | 1% |
| Vitamin A | 18µg | 7µg | 1% |
| Zinc | 0.38mg | 0.32mg | 1% |
| Vitamin E | 1mg | 0.88mg | 1% |
| Vitamin C | 3mg | 4.3mg | 1% |
| Fats | 0.64g | 0.86g | 0% |
| Net carbs | 8.64g | 1.69g | N/A |
| Potassium | 50mg | 40mg | 0% |
| Sugar | 0.65g | 0.41g | N/A |
| Saturated fat | 0.13g | 0.233g | 0% |
| Monounsaturated fat | 0.058g | 0.063g | 0% |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +28.4% |
| Contains more CarbsCarbs | +86.9% |
| Contains more FatsFats | +34.4% |
| Contains more OtherOther | +11.7% |
~equal in
Water
~83.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -44.2% |
| Contains more Poly. FatPolyunsaturated fat | +39.4% |
~equal in
Monounsaturated fat
~0.063g
