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  6. Wakame vs. Chickpea raw

Wakame vs. Chickpea raw — In-Depth Nutrition Comparison

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A recap on differences between wakame and chickpea raw

  • Chickpea raw is higher than wakame in manganese, folate, fiber, copper, vitamin B6, vitamin B1, iron, phosphorus, and zinc.
  • Chickpea raw covers your daily manganese needs 865% more than wakame.
  • Wakame contains 36 times more sodium than chickpea raw. While wakame contains 872mg of sodium, chickpea raw contains only 24mg.

Food varieties used in this article are Seaweed, wakame, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Wakame vs Chickpea raw 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
3
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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more MagnesiumMagnesium +35.4%
Contains more CalciumCalcium +163.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +1336%
Contains more IronIron +97.7%
Contains more CopperCopper +131%
Contains more ZincZinc +626.3%
Contains more PhosphorusPhosphorus +215%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1421.9%

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
2
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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B1Vitamin B1 +695%
Contains more Vitamin B5Vitamin B5 +127.8%
Contains more Vitamin B6Vitamin B6 +26650%
Contains more Vitamin KVitamin K +69.8%
Contains more FolateFolate +184.2%
Contains more CholineCholine +614.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.212mg
~equal in Vitamin B3 ~1.541mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Chickpea raw DV% diff.
Manganese 1.4mg 21.306mg 865%
Folate 196µg 557µg 90%
Fiber 0.5g 12.2g 47%
Vitamin B6 0.002mg 0.535mg 41%
Copper 0.284mg 0.656mg 41%
Sodium 872mg 24mg 37%
Vitamin B1 0.06mg 0.477mg 35%
Protein 3.03g 20.47g 35%
Iron 2.18mg 4.31mg 27%
Phosphorus 80mg 252mg 25%
Zinc 0.38mg 2.76mg 22%
Potassium 50mg 718mg 20%
Carbs 9.14g 62.95g 18%
Vitamin B5 0.697mg 1.588mg 18%
Polyunsaturated fat 0.218g 2.731g 17%
Calories 45kcal 378kcal 17%
Choline 13.9mg 99.3mg 16%
Calcium 150mg 57mg 9%
Fats 0.64g 6.04g 8%
Magnesium 107mg 79mg 7%
Monounsaturated fat 0.058g 1.377g 3%
Vitamin K 5.3µg 9µg 3%
Vitamin A 18µg 3µg 2%
Saturated fat 0.13g 0.603g 2%
Vitamin C 3mg 4mg 1%
Vitamin B2 0.23mg 0.212mg 1%
Vitamin E 1mg 0.82mg 1%
Selenium 0.7µg 0µg 1%
Net carbs 8.64g 50.75g N/A
Sugar 0.65g 10.7g N/A
Vitamin B3 1.6mg 1.541mg 0%
Tryptophan 0.035mg 0.2mg 0%
Threonine 0.165mg 0.766mg 0%
Isoleucine 0.087mg 0.882mg 0%
Leucine 0.257mg 1.465mg 0%
Lysine 0.112mg 1.377mg 0%
Methionine 0.063mg 0.27mg 0%
Phenylalanine 0.112mg 1.103mg 0%
Valine 0.209mg 0.865mg 0%
Histidine 0.015mg 0.566mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +941.5%
Contains more OtherOther +151.7%
Contains more ProteinProtein +575.6%
Contains more FatsFats +843.8%
Contains more CarbsCarbs +588.7%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -78.4%
Contains more Mono. FatMonounsaturated fat +2274.1%
Contains more Poly. FatPolyunsaturated fat +1152.8%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.