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  6. Wakame vs. Celtuce

Wakame vs. Celtuce — In-Depth Nutrition Comparison

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The main differences between wakame and celtuce

  • Wakame is richer in folate, manganese, copper, iron, magnesium, vitamin B2, and calcium, yet celtuce is richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin A for celtuce is 63% higher.
  • Wakame contains 79 times more sodium than celtuce. Wakame contains 872mg of sodium, while celtuce contains 11mg.

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

Infographic

Wakame vs Celtuce 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
7
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 20% 12% 29% 21% 13% 7.4% 17% 1.4% 90% 4.9%
Contains more MagnesiumMagnesium +282.1%
Contains more CalciumCalcium +284.6%
Contains more IronIron +296.4%
Contains more CopperCopper +610%
Contains more ZincZinc +40.7%
Contains more PhosphorusPhosphorus +105.1%
Contains more ManganeseManganese +103.5%
Contains more PotassiumPotassium +560%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +28.6%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 65% 0% 58% 0% 14% 16% 10% 11% 12% 0% 0% 35%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +228.6%
Contains more Vitamin B3Vitamin B3 +190.9%
Contains more Vitamin B5Vitamin B5 +280.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +326.1%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin AVitamin A +872.2%
Contains more Vitamin B6Vitamin B6 +2400%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Celtuce DV% diff.
Folate 196µg 46µg 38%
Sodium 872mg 11mg 37%
Manganese 1.4mg 0.688mg 31%
Copper 0.284mg 0.04mg 27%
Iron 2.18mg 0.55mg 20%
Magnesium 107mg 28mg 19%
Vitamin C 3mg 19.5mg 18%
Vitamin A 18µg 175µg 17%
Vitamin B2 0.23mg 0.07mg 12%
Calcium 150mg 39mg 11%
Vitamin B5 0.697mg 0.183mg 10%
Potassium 50mg 330mg 8%
Vitamin E 1mg 7%
Vitamin B3 1.6mg 0.55mg 7%
Phosphorus 80mg 39mg 6%
Fiber 0.5g 1.7g 5%
Protein 3.03g 0.85g 4%
Vitamin B6 0.002mg 0.05mg 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Carbs 9.14g 3.65g 2%
Calories 45kcal 18kcal 1%
Fats 0.64g 0.3g 1%
Zinc 0.38mg 0.27mg 1%
Saturated fat 0.13g 1%
Polyunsaturated fat 0.218g 1%
Protein per 100 calories 6.7g 4.7g N/A
Calories per 10 g protein 149kcal 212kcal N/A
Weight per 100 calories 222g 556g N/A
Net carbs 8.64g 1.95g N/A
Sugar 0.65g N/A
Selenium 0.7µg 0.9µg 0%
Vitamin B1 0.06mg 0.055mg 0%
Monounsaturated fat 0.058g 0%
Tryptophan 0.035mg 0.006mg 0%
Threonine 0.165mg 0.039mg 0%
Isoleucine 0.087mg 0.055mg 0%
Leucine 0.257mg 0.052mg 0%
Lysine 0.112mg 0.055mg 0%
Methionine 0.063mg 0.01mg 0%
Phenylalanine 0.112mg 0.036mg 0%
Valine 0.209mg 0.046mg 0%
Histidine 0.015mg 0.015mg 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
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 g
Contains more ProteinProtein +256.5%
Contains more FatsFats +113.3%
Contains more CarbsCarbs +150.4%
Contains more OtherOther +928.6%
Contains more WaterWater +18.1%

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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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.