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Wakame vs. Celeriac — In-Depth Nutrition Comparison

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Significant differences between wakame and celeriac

  • Wakame has more manganese, folate, copper, magnesium, iron, vitamin B2, and calcium; however, celeriac is richer in vitamin K and vitamin B6.
  • Wakame covers your daily manganese needs 54% more than celeriac.
  • Celeriac has 25 times less folate than wakame. Wakame has 196µg of folate, while celeriac has 8µg.
  • Celeriac contains less sodium.

Specific food types used in this comparison are Seaweed, wakame, raw and Celeriac, raw.

Infographic

Wakame vs Celeriac 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
6
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 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
Contains more MagnesiumMagnesium +435%
Contains more CalciumCalcium +248.8%
Contains more IronIron +211.4%
Contains more CopperCopper +305.7%
Contains more ZincZinc +15.2%
Contains more ManganeseManganese +786.1%
Contains more PotassiumPotassium +500%
Contains more PhosphorusPhosphorus +43.8%
Contains less SodiumSodium -88.5%
~equal in Selenium ~0.7µg

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
8
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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +177.8%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +128.6%
Contains more Vitamin B5Vitamin B5 +98%
Contains more FolateFolate +2350%
Contains more CholineCholine +54.4%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin B6Vitamin B6 +8150%
Contains more Vitamin KVitamin K +673.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more ProteinProtein +102%
Contains more FatsFats +113.3%
Contains more OtherOther +620%
~equal in Carbs ~9.2g
~equal in Water ~88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains more Poly. FatPolyunsaturated fat +47.3%
Contains less Sat. FatSaturated fat -39.2%
~equal in Monounsaturated fat ~0.058g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Celeriac
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 Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wakame Celeriac DV% diff.
Manganese 1.4mg 0.158mg 54%
Folate 196µg 8µg 47%
Sodium 872mg 100mg 34%
Vitamin K 5.3µg 41µg 30%
Copper 0.284mg 0.07mg 24%
Magnesium 107mg 20mg 21%
Iron 2.18mg 0.7mg 19%
Vitamin B2 0.23mg 0.06mg 13%
Vitamin B6 0.002mg 0.165mg 13%
Calcium 150mg 43mg 11%
Vitamin B5 0.697mg 0.352mg 7%
Potassium 50mg 300mg 7%
Vitamin C 3mg 8mg 6%
Vitamin B3 1.6mg 0.7mg 6%
Fiber 0.5g 1.8g 5%
Phosphorus 80mg 115mg 5%
Vitamin E 1mg 0.36mg 4%
Protein 3.03g 1.5g 3%
Vitamin A 18µg 0µg 2%
Choline 13.9mg 9mg 1%
Fats 0.64g 0.3g 1%
Vitamin B1 0.06mg 0.05mg 1%
Calories 45kcal 42kcal 0%
Carbs 9.14g 9.2g 0%
Net carbs 8.64g 7.4g N/A
Sugar 0.65g 1.6g N/A
Zinc 0.38mg 0.33mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.13g 0.079g 0%
Monounsaturated fat 0.058g 0.058g 0%
Polyunsaturated fat 0.218g 0.148g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Celeriac
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Wakame
19%
Celeriac
Minerals Daily Need Coverage Score
65%
Wakame
20%
Celeriac

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.95g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 35)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.6)
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?
Celeriac
Celeriac contains less Sodium (difference - 772mg)
Which food is lower in Saturated fat?
Celeriac
Celeriac is lower in Saturated fat (difference - 0.051g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.