Wakame vs. Chard raw — In-Depth Nutrition Comparison
Compare
What are the main differences between wakame and chard raw?
- Wakame is richer in folate, manganese, copper, vitamin B2, vitamin B5, and calcium, while chard raw is higher in vitamin K, vitamin A, and vitamin C.
- Chard raw's daily need coverage for vitamin K is 687% higher.
- Chard raw has 14 times less folate than wakame. Wakame has 196µg of folate, while chard raw has 14µg.
- Chard raw is lower in sodium.
We used Seaweed, wakame, raw and Chard, swiss, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +32.1% |
| Contains more CalciumCalcium | +194.1% |
| Contains more IronIron | +21.1% |
| Contains more CopperCopper | +58.7% |
| Contains more PhosphorusPhosphorus | +73.9% |
| Contains more ManganeseManganese | +282.5% |
| Contains more PotassiumPotassium | +658% |
| Contains less SodiumSodium | -75.6% |
| 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.
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +155.6% |
| Contains more Vitamin B3Vitamin B3 | +300% |
| Contains more Vitamin B5Vitamin B5 | +305.2% |
| Contains more FolateFolate | +1300% |
| Contains more Vitamin CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +1600% |
| Contains more Vitamin EVitamin E | +89% |
| Contains more Vitamin B6Vitamin B6 | +4850% |
| Contains more Vitamin KVitamin K | +15560.4% |
| Contains more CholineCholine | +29.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 5.3µg | 830µg | 687% |
| Folate | 196µg | 14µg | 46% |
| Manganese | 1.4mg | 0.366mg | 45% |
| Vitamin A | 18µg | 306µg | 32% |
| Vitamin C | 3mg | 30mg | 30% |
| Sodium | 872mg | 213mg | 29% |
| Copper | 0.284mg | 0.179mg | 12% |
| Vitamin B2 | 0.23mg | 0.09mg | 11% |
| Vitamin B5 | 0.697mg | 0.172mg | 11% |
| Potassium | 50mg | 379mg | 10% |
| Calcium | 150mg | 51mg | 10% |
| Vitamin B3 | 1.6mg | 0.4mg | 8% |
| Vitamin B6 | 0.002mg | 0.099mg | 7% |
| Vitamin E | 1mg | 1.89mg | 6% |
| Magnesium | 107mg | 81mg | 6% |
| Iron | 2.18mg | 1.8mg | 5% |
| Phosphorus | 80mg | 46mg | 5% |
| Fiber | 0.5g | 1.6g | 4% |
| Carbs | 9.14g | 3.74g | 2% |
| Protein | 3.03g | 1.8g | 2% |
| Vitamin B1 | 0.06mg | 0.04mg | 2% |
| Choline | 13.9mg | 18mg | 1% |
| Polyunsaturated fat | 0.218g | 0.07g | 1% |
| Calories | 45kcal | 19kcal | 1% |
| Fats | 0.64g | 0.2g | 1% |
| Net carbs | 8.64g | 2.14g | N/A |
| Sugar | 0.65g | 1.1g | N/A |
| Zinc | 0.38mg | 0.36mg | 0% |
| Selenium | 0.7µg | 0.9µg | 0% |
| Saturated fat | 0.13g | 0.03g | 0% |
| Monounsaturated fat | 0.058g | 0.04g | 0% |
| Tryptophan | 0.035mg | 0.017mg | 0% |
| Threonine | 0.165mg | 0.083mg | 0% |
| Isoleucine | 0.087mg | 0.147mg | 0% |
| Leucine | 0.257mg | 0.13mg | 0% |
| Lysine | 0.112mg | 0.099mg | 0% |
| Methionine | 0.063mg | 0.019mg | 0% |
| Phenylalanine | 0.112mg | 0.11mg | 0% |
| Valine | 0.209mg | 0.11mg | 0% |
| Histidine | 0.015mg | 0.036mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +68.3% |
| Contains more FatsFats | +220% |
| Contains more CarbsCarbs | +144.4% |
| Contains more OtherOther | +350% |
| Contains more WaterWater | +15.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +45% |
| Contains more Poly. FatPolyunsaturated fat | +211.4% |
| Contains less Sat. FatSaturated fat | -76.9% |