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  6. Wakame vs. Castanea crenata

Wakame vs. Castanea crenata — In-Depth Nutrition Comparison

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Differences between wakame and castanea crenata

  • Wakame has more folate, magnesium, calcium, vitamin B5, and iron, while castanea crenata has more copper, vitamin C, vitamin B1, and vitamin B6.
  • Wakame's daily need coverage for sodium is 37% higher.
  • Castanea crenata contains 5 times less calcium than wakame. Wakame contains 150mg of calcium, while castanea crenata contains 31mg.
  • The amount of sodium in castanea crenata is lower.

The food types used in this comparison are Seaweed, wakame, raw and Nuts, chestnuts, japanese, raw.

Infographic

Wakame vs Castanea crenata 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
4
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 35% 9.3% 29% 54% 187% 30% 31% 1.8% 208% 0%
Contains more MagnesiumMagnesium +118.4%
Contains more CalciumCalcium +383.9%
Contains more IronIron +50.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +558%
Contains more CopperCopper +97.9%
Contains more ZincZinc +189.5%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +13.6%
~equal in Phosphorus ~72mg

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 88% 0.67% 0% 0% 86% 38% 28% 12% 65% 0% 0% 35% 0%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +41.1%
Contains more Vitamin B5Vitamin B5 +238.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +317%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +776.7%
Contains more Vitamin B1Vitamin B1 +473.3%
Contains more Vitamin B6Vitamin B6 +14050%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Castanea crenata DV% diff.
Folate 196µg 47µg 37%
Sodium 872mg 14mg 37%
Copper 0.284mg 0.562mg 31%
Vitamin C 3mg 26.3mg 26%
Vitamin B1 0.06mg 0.344mg 24%
Vitamin B6 0.002mg 0.283mg 22%
Magnesium 107mg 49mg 14%
Calcium 150mg 31mg 12%
Vitamin B5 0.697mg 0.206mg 10%
Carbs 9.14g 34.91g 9%
Iron 2.18mg 1.45mg 9%
Potassium 50mg 329mg 8%
Manganese 1.4mg 1.591mg 8%
Vitamin E 1mg 7%
Zinc 0.38mg 1.1mg 7%
Vitamin B2 0.23mg 0.163mg 5%
Calories 45kcal 154kcal 5%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Vitamin A 18µg 2µg 2%
Protein 3.03g 2.25g 2%
Fiber 0.5g 2%
Polyunsaturated fat 0.218g 0.138g 1%
Phosphorus 80mg 72mg 1%
Monounsaturated fat 0.058g 0.278g 1%
Vitamin B3 1.6mg 1.5mg 1%
Selenium 0.7µg 1%
Fats 0.64g 0.53g 0%
Net carbs 8.64g 34.91g N/A
Sugar 0.65g N/A
Saturated fat 0.13g 0.078g 0%
Tryptophan 0.035mg 0.032mg 0%
Threonine 0.165mg 0.09mg 0%
Isoleucine 0.087mg 0.111mg 0%
Leucine 0.257mg 0.139mg 0%
Lysine 0.112mg 0.147mg 0%
Methionine 0.063mg 0.054mg 0%
Phenylalanine 0.112mg 0.088mg 0%
Valine 0.209mg 0.134mg 0%
Histidine 0.015mg 0.056mg 0%
Omega-3 - EPA 0.186g 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% 35% 61%
Protein: 2.25 g
Fats: 0.53 g
Carbs: 34.91 g
Water: 61.41 g
Other: 0.9 g
Contains more ProteinProtein +34.7%
Contains more FatsFats +20.8%
Contains more WaterWater +30.3%
Contains more OtherOther +700%
Contains more CarbsCarbs +281.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
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
16% 56% 28%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.278 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains more Poly. FatPolyunsaturated fat +58%
Contains less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +379.3%

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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. Castanea crenata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169413/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.