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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 for 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
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +613.3%
Contains more CalciumCalcium +581.8%
Contains more IronIron +419%
Contains more CopperCopper +628.2%
Contains more ZincZinc +40.7%
Contains more PhosphorusPhosphorus +81.8%
Contains more ManganeseManganese +803.2%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +498%
Contains less SodiumSodium -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
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +215.6%
Contains more FolateFolate +243.9%
Contains more Vitamin CVitamin C +1506.7%
Contains more Vitamin B6Vitamin B6 +9100%
Contains more Vitamin KVitamin K +192.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.667mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Cauliflower DV% diff.
Manganese 1.4mg 0.155mg 54%
Vitamin C 3mg 48.2mg 50%
Sodium 872mg 30mg 37%
Folate 196µg 57µg 35%
Copper 0.284mg 0.039mg 27%
Magnesium 107mg 15mg 22%
Iron 2.18mg 0.42mg 22%
Vitamin B6 0.002mg 0.184mg 14%
Calcium 150mg 22mg 13%
Vitamin B2 0.23mg 0.06mg 13%
Vitamin K 5.3µg 15.5µg 9%
Potassium 50mg 299mg 7%
Vitamin B3 1.6mg 0.507mg 7%
Fiber 0.5g 2g 6%
Vitamin E 1mg 0.08mg 6%
Choline 13.9mg 44.3mg 6%
Phosphorus 80mg 44mg 5%
Protein 3.03g 1.92g 2%
Vitamin A 18µg 0µg 2%
Calories 45kcal 25kcal 1%
Fats 0.64g 0.28g 1%
Carbs 9.14g 4.97g 1%
Zinc 0.38mg 0.27mg 1%
Vitamin B1 0.06mg 0.05mg 1%
Vitamin B5 0.697mg 0.667mg 1%
Polyunsaturated fat 0.218g 0.031g 1%
Fructose 0.97g 1%
Net carbs 8.64g 2.97g N/A
Sugar 0.65g 1.91g N/A
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.13g 0.13g 0%
Monounsaturated fat 0.058g 0.034g 0%
Tryptophan 0.035mg 0.02mg 0%
Threonine 0.165mg 0.076mg 0%
Isoleucine 0.087mg 0.071mg 0%
Leucine 0.257mg 0.106mg 0%
Lysine 0.112mg 0.217mg 0%
Methionine 0.063mg 0.02mg 0%
Phenylalanine 0.112mg 0.065mg 0%
Valine 0.209mg 0.125mg 0%
Histidine 0.015mg 0.056mg 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g 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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +57.8%
Contains more FatsFats +128.6%
Contains more CarbsCarbs +83.9%
Contains more OtherOther +847.4%
Contains more WaterWater +15.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +70.6%
Contains more Poly. FatPolyunsaturated fat +603.2%
~equal in Saturated fat ~0.13g

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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. 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.