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  6. Wakame vs. Mozzarella

Wakame vs. Mozzarella — In-Depth Nutrition Comparison

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What are the main differences between wakame and mozzarella?

  • Wakame is richer in folate, copper, and iron, while mozzarella is higher in phosphorus, calcium, vitamin B12, selenium, and zinc.
  • Mozzarella's daily need coverage for phosphorus is 63% higher.
  • Mozzarella has 55 times less sodium than wakame. Wakame has 872mg of sodium, while mozzarella has 16mg.

We used Seaweed, wakame, raw and Cheese, mozzarella, low sodium types in this comparison.

Infographic

Wakame vs Mozzarella 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
4
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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +311.5%
Contains more IronIron +772%
Contains more CopperCopper +951.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +387.3%
Contains more PotassiumPotassium +90%
Contains more ZincZinc +723.7%
Contains more PhosphorusPhosphorus +555%
Contains less SodiumSodium -98.2%
Contains more SeleniumSelenium +2142.9%

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
7
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 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +1233.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +194.4%
Contains more FolateFolate +2077.8%
Contains more Vitamin AVitamin A +661.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +32.4%

All nutrients comparison - raw data values

Nutrient Wakame Mozzarella DV% diff.
Phosphorus 80mg 524mg 63%
Manganese 1.4mg 61%
Calcium 150mg 731mg 58%
Saturated fat 0.13g 10.867g 49%
Protein 3.03g 27.5g 49%
Folate 196µg 9µg 47%
Vitamin B12 0µg 0.92µg 38%
Sodium 872mg 16mg 37%
Copper 0.284mg 0.027mg 29%
Selenium 0.7µg 15.7µg 27%
Zinc 0.38mg 3.13mg 25%
Fats 0.64g 17.1g 25%
Iron 2.18mg 0.25mg 24%
Magnesium 107mg 26mg 19%
Cholesterol 0mg 54mg 18%
Vitamin B5 0.697mg 14%
Vitamin A 18µg 137µg 13%
Monounsaturated fat 0.058g 4.844g 12%
Calories 45kcal 280kcal 12%
Vitamin B3 1.6mg 0.12mg 9%
Vitamin B2 0.23mg 0.34mg 8%
Vitamin E 1mg 0.15mg 6%
Vitamin B6 0.002mg 0.08mg 6%
Vitamin C 3mg 0mg 3%
Vitamin B1 0.06mg 0.02mg 3%
Vitamin K 5.3µg 1.8µg 3%
Fiber 0.5g 0g 2%
Polyunsaturated fat 0.218g 0.509g 2%
Vitamin D 0IU 13IU 2%
Carbs 9.14g 3.1g 2%
Vitamin D 0µg 0.3µg 2%
Potassium 50mg 95mg 1%
Choline 13.9mg 18.4mg 1%
Net carbs 8.64g 3.1g N/A
Sugar 0.65g 1.23g N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +194.8%
Contains more WaterWater +60.3%
Contains more OtherOther +200%
Contains more ProteinProtein +807.6%
Contains more FatsFats +2571.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +8251.7%
Contains more Poly. FatPolyunsaturated fat +133.5%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.