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  6. Wakame vs. Chayote

Wakame vs. Chayote — In-Depth Nutrition Comparison

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How are wakame and chayote different?

  • Chayote contains less manganese, folate, iron, magnesium, copper, vitamin B2, calcium, vitamin B5, and phosphorus than wakame.
  • Wakame covers your daily need for manganese, 53% more than chayote.
  • Wakame has 436 times more sodium than chayote. Wakame has 872mg of sodium, while chayote has 2mg.

Seaweed, wakame, raw and Chayote, fruit, raw types were used in this article.

Infographic

Wakame vs Chayote 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 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Contains more MagnesiumMagnesium +791.7%
Contains more CalciumCalcium +782.4%
Contains more IronIron +541.2%
Contains more CopperCopper +130.9%
Contains more PhosphorusPhosphorus +344.4%
Contains more ManganeseManganese +640.7%
Contains more SeleniumSelenium +250%
Contains more PotassiumPotassium +150%
Contains more ZincZinc +94.7%
Contains less SodiumSodium -99.8%

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
8
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 26% 0% 0% 2.4% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B2Vitamin B2 +693.1%
Contains more Vitamin B3Vitamin B3 +240.4%
Contains more Vitamin B5Vitamin B5 +179.9%
Contains more Vitamin KVitamin K +29.3%
Contains more FolateFolate +110.8%
Contains more Vitamin CVitamin C +156.7%
Contains more Vitamin B6Vitamin B6 +3700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Chayote DV% diff.
Manganese 1.4mg 0.189mg 53%
Sodium 872mg 2mg 38%
Folate 196µg 93µg 26%
Magnesium 107mg 12mg 23%
Iron 2.18mg 0.34mg 23%
Copper 0.284mg 0.123mg 18%
Vitamin B2 0.23mg 0.029mg 15%
Calcium 150mg 17mg 13%
Phosphorus 80mg 18mg 9%
Vitamin B5 0.697mg 0.249mg 9%
Vitamin B3 1.6mg 0.47mg 7%
Vitamin E 1mg 0.12mg 6%
Vitamin B6 0.002mg 0.076mg 6%
Vitamin C 3mg 7.7mg 5%
Fiber 0.5g 1.7g 5%
Protein 3.03g 0.82g 4%
Zinc 0.38mg 0.74mg 3%
Vitamin B1 0.06mg 0.025mg 3%
Carbs 9.14g 4.51g 2%
Potassium 50mg 125mg 2%
Vitamin A 18µg 0µg 2%
Calories 45kcal 19kcal 1%
Fats 0.64g 0.13g 1%
Selenium 0.7µg 0.2µg 1%
Vitamin K 5.3µg 4.1µg 1%
Choline 13.9mg 9.2mg 1%
Polyunsaturated fat 0.218g 0.057g 1%
Protein per 100 calories 6.7g 4.3g N/A
Calories per 10 g protein 149kcal 232kcal N/A
Weight per 100 calories 222g 526g N/A
Net carbs 8.64g 2.81g N/A
Sugar 0.65g 1.66g N/A
Saturated fat 0.13g 0.028g 0%
Monounsaturated fat 0.058g 0.01g 0%
Tryptophan 0.035mg 0.011mg 0%
Threonine 0.165mg 0.04mg 0%
Isoleucine 0.087mg 0.044mg 0%
Leucine 0.257mg 0.077mg 0%
Lysine 0.112mg 0.039mg 0%
Methionine 0.063mg 0.001mg 0%
Phenylalanine 0.112mg 0.047mg 0%
Valine 0.209mg 0.063mg 0%
Histidine 0.015mg 0.015mg 0%
Omega-3 - EPA 0.186g 0g 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
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more ProteinProtein +269.5%
Contains more FatsFats +392.3%
Contains more CarbsCarbs +102.7%
Contains more OtherOther +2300%
Contains more WaterWater +17.8%

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
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +480%
Contains more Poly. FatPolyunsaturated fat +282.5%
Contains less Sat. FatSaturated fat -78.5%

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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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.