Wakame vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison
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Summary of differences between wakame and parmigiano-Reggiano
- Wakame has more manganese and folate; however, parmigiano-Reggiano is higher in calcium, vitamin B12, phosphorus, zinc, and selenium.
- Parmigiano-Reggiano covers your daily need for calcium, 96% more than wakame.
- Wakame has 20 times more folate than parmigiano-Reggiano. While wakame has 196µg of folate, parmigiano-Reggiano has only 10µg.
- Wakame has less sodium.
These are the specific foods used in this comparison Seaweed, wakame, raw and Cheese, parmesan, dry grated, reduced fat.
Infographic
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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 | +181.6% |
| Contains more IronIron | +142.2% |
| Contains more CopperCopper | +19.3% |
| Contains less SodiumSodium | -43% |
| Contains more ManganeseManganese | +1547.1% |
| Contains more CalciumCalcium | +639.3% |
| Contains more PotassiumPotassium | +150% |
| Contains more ZincZinc | +918.4% |
| Contains more PhosphorusPhosphorus | +811.3% |
| Contains more SeleniumSelenium | +2428.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +488.2% |
| Contains more Vitamin B1Vitamin B1 | +106.9% |
| Contains more Vitamin B3Vitamin B3 | +1303.5% |
| Contains more Vitamin B5Vitamin B5 | +114.5% |
| Contains more Vitamin KVitamin K | +211.8% |
| Contains more FolateFolate | +1860% |
| Contains more Vitamin AVitamin A | +788.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +111.3% |
| Contains more Vitamin B6Vitamin B6 | +2350% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +48.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 150mg | 1109mg | 96% |
| Vitamin B12 | 0µg | 2.26µg | 94% |
| Phosphorus | 80mg | 729mg | 93% |
| Saturated fat | 0.13g | 13.317g | 60% |
| Manganese | 1.4mg | 0.085mg | 57% |
| Folate | 196µg | 10µg | 47% |
| Protein | 3.03g | 20g | 34% |
| Zinc | 0.38mg | 3.87mg | 32% |
| Selenium | 0.7µg | 17.7µg | 31% |
| Fats | 0.64g | 20g | 30% |
| Sodium | 872mg | 1529mg | 29% |
| Cholesterol | 0mg | 88mg | 29% |
| Vitamin B2 | 0.23mg | 0.486mg | 20% |
| Iron | 2.18mg | 0.9mg | 16% |
| Vitamin A | 18µg | 160µg | 16% |
| Magnesium | 107mg | 38mg | 16% |
| Monounsaturated fat | 0.058g | 6.098g | 15% |
| Calories | 45kcal | 265kcal | 11% |
| Vitamin B3 | 1.6mg | 0.114mg | 9% |
| Vitamin B5 | 0.697mg | 0.325mg | 7% |
| Vitamin E | 1mg | 0.17mg | 6% |
| Copper | 0.284mg | 0.238mg | 5% |
| Vitamin B6 | 0.002mg | 0.049mg | 4% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin B1 | 0.06mg | 0.029mg | 3% |
| Vitamin K | 5.3µg | 1.7µg | 3% |
| Carbs | 9.14g | 1.37g | 3% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Fiber | 0.5g | 0g | 2% |
| Polyunsaturated fat | 0.218g | 0.462g | 2% |
| Potassium | 50mg | 125mg | 2% |
| Vitamin D | 0IU | 15IU | 2% |
| Choline | 13.9mg | 20.7mg | 1% |
| Net carbs | 8.64g | 1.37g | N/A |
| Sugar | 0.65g | 0g | N/A |
| Tryptophan | 0.035mg | 0.24mg | 0% |
| Threonine | 0.165mg | 1.519mg | 0% |
| Isoleucine | 0.087mg | 1.2mg | 0% |
| Leucine | 0.257mg | 2.983mg | 0% |
| Lysine | 0.112mg | 2.459mg | 0% |
| Methionine | 0.063mg | 0.369mg | 0% |
| Phenylalanine | 0.112mg | 1.604mg | 0% |
| Valine | 0.209mg | 1.498mg | 0% |
| Histidine | 0.015mg | 0.752mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
| Contains more CarbsCarbs | +567.2% |
| Contains more WaterWater | +58.1% |
| Contains more ProteinProtein | +560.1% |
| Contains more FatsFats | +3025% |
| Contains more OtherOther | +11.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
Saturated fat:
Sat. Fat
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +10413.8% |
| Contains more Poly. FatPolyunsaturated fat | +111.9% |
