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  6. Wakame vs. Cauliflower

Wakame vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between Wakame and Cauliflower

  • Wakame is richer in Manganese, Folate, Copper, Iron, Magnesium, Vitamin B2, and Calcium, yet Cauliflower is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Manganese from Wakame is 54% higher.
  • Wakame contains 29 times more Sodium than Cauliflower. Wakame contains 872mg of Sodium, while Cauliflower contains 30mg.

Food types used in this article are Seaweed, wakame, raw and Cauliflower, raw.

Infographic

Wakame vs Cauliflower 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
Cauliflower
Cauliflower
Contains more Calcium +581.8%
Contains more Iron +419%
Contains more Magnesium +613.3%
Contains more Phosphorus +81.8%
Contains more Zinc +40.7%
Contains more Copper +628.2%
Contains more Manganese +803.2%
Contains more Selenium +16.7%
Contains more Potassium +498%
Contains less Sodium -96.6%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +581.8%
Contains more Iron +419%
Contains more Magnesium +613.3%
Contains more Phosphorus +81.8%
Contains more Zinc +40.7%
Contains more Copper +628.2%
Contains more Manganese +803.2%
Contains more Selenium +16.7%
Contains more Potassium +498%
Contains less Sodium -96.6%

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
:
3
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B3 +215.6%
Contains more Folate +243.9%
Contains more Vitamin C +1506.7%
Contains more Vitamin B6 +9100%
Contains more Vitamin K +192.5%
Equal in Vitamin B5 - 0.667
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B3 +215.6%
Contains more Folate +243.9%
Contains more Vitamin C +1506.7%
Contains more Vitamin B6 +9100%
Contains more Vitamin K +192.5%
Equal in Vitamin B5 - 0.667

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Cauliflower
Cauliflower
Contains more Protein +57.8%
Contains more Fats +128.6%
Contains more Carbs +83.9%
Contains more Other +847.4%
Contains more Water +15.1%
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
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +57.8%
Contains more Fats +128.6%
Contains more Carbs +83.9%
Contains more Other +847.4%
Contains more Water +15.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
0
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +603.2%
Equal in Saturated Fat - 0.13
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +603.2%
Equal in Saturated Fat - 0.13

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Cauliflower Opinion
Net carbs 8.64g 2.97g Wakame
Protein 3.03g 1.92g Wakame
Fats 0.64g 0.28g Wakame
Carbs 9.14g 4.97g Wakame
Calories 45kcal 25kcal Wakame
Fructose 0.97g Cauliflower
Sugar 0.65g 1.91g Wakame
Fiber 0.5g 2g Cauliflower
Calcium 150mg 22mg Wakame
Iron 2.18mg 0.42mg Wakame
Magnesium 107mg 15mg Wakame
Phosphorus 80mg 44mg Wakame
Potassium 50mg 299mg Cauliflower
Sodium 872mg 30mg Cauliflower
Zinc 0.38mg 0.27mg Wakame
Copper 0.284mg 0.039mg Wakame
Manganese 1.4mg 0.155mg Wakame
Selenium 0.7µg 0.6µg Wakame
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.08mg Wakame
Vitamin C 3mg 48.2mg Cauliflower
Vitamin B1 0.06mg 0.05mg Wakame
Vitamin B2 0.23mg 0.06mg Wakame
Vitamin B3 1.6mg 0.507mg Wakame
Vitamin B5 0.697mg 0.667mg Wakame
Vitamin B6 0.002mg 0.184mg Cauliflower
Folate 196µg 57µg Wakame
Vitamin K 5.3µg 15.5µg Cauliflower
Tryptophan 0.035mg 0.02mg Wakame
Threonine 0.165mg 0.076mg Wakame
Isoleucine 0.087mg 0.071mg Wakame
Leucine 0.257mg 0.106mg Wakame
Lysine 0.112mg 0.217mg Cauliflower
Methionine 0.063mg 0.02mg Wakame
Phenylalanine 0.112mg 0.065mg Wakame
Valine 0.209mg 0.125mg Wakame
Histidine 0.015mg 0.056mg Cauliflower
Saturated Fat 0.13g 0.13g
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.034g Wakame
Polyunsaturated fat 0.218g 0.031g Wakame
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
65%
Wakame
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.26g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
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 is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 842mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.13 g)

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.