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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
6
:
Contains more Iron +419%
Contains more Calcium +581.8%
Contains more Magnesium +613.3%
Contains more Copper +628.2%
Contains more Zinc +40.7%
Contains more Phosphorus +81.8%
Contains more Potassium +498%
Contains less Sodium -96.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +419%
Contains more Calcium +581.8%
Contains more Magnesium +613.3%
Contains more Copper +628.2%
Contains more Zinc +40.7%
Contains more Phosphorus +81.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
7
:
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Wakame
30
Cauliflower
Mineral Summary Score
58
Wakame
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
18%
Wakame
12%
Cauliflower
Carbohydrates
9%
Wakame
5%
Cauliflower
Fats
3%
Wakame
1%
Cauliflower

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Cauliflower
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wakame Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Wakame
Wakame contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wakame Cauliflower Opinion
Calories 45 25 Wakame
Protein 3.03 1.92 Wakame
Fats 0.64 0.28 Wakame
Vitamin C 3 48.2 Cauliflower
Carbs 9.14 4.97 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.42 Wakame
Calcium 150 22 Wakame
Potassium 50 299 Cauliflower
Magnesium 107 15 Wakame
Sugars 0.65 1.91 Wakame
Fiber 0.5 2 Cauliflower
Copper 0.284 0.039 Wakame
Zinc 0.38 0.27 Wakame
Starch
Phosphorus 80 44 Wakame
Sodium 872 30 Cauliflower
Vitamin A 360 0 Wakame
Vitamin E 1 0.08 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.05 Wakame
Vitamin B2 0.23 0.06 Wakame
Vitamin B3 1.6 0.507 Wakame
Vitamin B5 0.697 0.667 Wakame
Vitamin B6 0.002 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 5.3 15.5 Cauliflower
Folate 196 57 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.13
Monounsaturated Fat 0.058 0.034 Wakame
Polyunsaturated fat 0.218 0.031 Wakame
Tryptophan 0.035 0.02 Wakame
Threonine 0.165 0.076 Wakame
Isoleucine 0.087 0.071 Wakame
Leucine 0.257 0.106 Wakame
Lysine 0.112 0.217 Cauliflower
Methionine 0.063 0.02 Wakame
Phenylalanine 0.112 0.065 Wakame
Valine 0.209 0.125 Wakame
Histidine 0.015 0.056 Cauliflower
Fructose 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.