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  6. Wakame vs. Chicory

Wakame vs. Chicory — In-Depth Nutrition Comparison

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Significant differences between Wakame and Chicory

  • Wakame has more Manganese, Folate, Copper, Iron, Magnesium, Vitamin B2, Calcium, and Vitamin B5, however, Chicory is richer in Fiber.
  • Wakame covers your daily Manganese needs 57% more than Chicory.
  • Chicory has 436 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Chicory has 2mg.

Specific food types used in this comparison are Seaweed, wakame, raw and Chicory, witloof, raw.

Infographic

Wakame vs Chicory 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
8
:
2
Chicory
Chicory
Contains more Calcium +689.5%
Contains more Iron +808.3%
Contains more Magnesium +970%
Contains more Phosphorus +207.7%
Contains more Zinc +137.5%
Contains more Copper +456.9%
Contains more Manganese +1300%
Contains more Selenium +250%
Contains more Potassium +322%
Contains less Sodium -99.8%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Chicory
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Contains more Calcium +689.5%
Contains more Iron +808.3%
Contains more Magnesium +970%
Contains more Phosphorus +207.7%
Contains more Zinc +137.5%
Contains more Copper +456.9%
Contains more Manganese +1300%
Contains more Selenium +250%
Contains more Potassium +322%
Contains less Sodium -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
:
2
Chicory
Chicory
Contains more Vitamin A +1141.4%
Contains more Vitamin B2 +751.9%
Contains more Vitamin B3 +900%
Contains more Vitamin B5 +380.7%
Contains more Folate +429.7%
Contains more Vitamin B6 +2000%
Equal in Vitamin C - 2.8
Equal in Vitamin B1 - 0.062
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Chicory
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0%
Contains more Vitamin A +1141.4%
Contains more Vitamin B2 +751.9%
Contains more Vitamin B3 +900%
Contains more Vitamin B5 +380.7%
Contains more Folate +429.7%
Contains more Vitamin B6 +2000%
Equal in Vitamin C - 2.8
Equal in Vitamin B1 - 0.062

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Chicory
Chicory
Contains more Protein +236.7%
Contains more Fats +540%
Contains more Carbs +128.5%
Contains more Other +1400%
Contains more Water +18.2%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Chicory
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more Protein +236.7%
Contains more Fats +540%
Contains more Carbs +128.5%
Contains more Other +1400%
Contains more Water +18.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Chicory
Chicory
Contains more Monounsaturated Fat +2800%
Contains more Polyunsaturated fat +395.5%
Contains less Saturated Fat -81.5%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Chicory
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +2800%
Contains more Polyunsaturated fat +395.5%
Contains less Saturated Fat -81.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Chicory
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wakame Chicory Opinion
Net carbs 8.64g 0.9g Wakame
Protein 3.03g 0.9g Wakame
Fats 0.64g 0.1g Wakame
Carbs 9.14g 4g Wakame
Calories 45kcal 17kcal Wakame
Sugar 0.65g Chicory
Fiber 0.5g 3.1g Chicory
Calcium 150mg 19mg Wakame
Iron 2.18mg 0.24mg Wakame
Magnesium 107mg 10mg Wakame
Phosphorus 80mg 26mg Wakame
Potassium 50mg 211mg Chicory
Sodium 872mg 2mg Chicory
Zinc 0.38mg 0.16mg Wakame
Copper 0.284mg 0.051mg Wakame
Manganese 1.4mg 0.1mg Wakame
Selenium 0.7µg 0.2µg Wakame
Vitamin A 360IU 29IU Wakame
Vitamin A RAE 18µg 1µg Wakame
Vitamin E 1mg Wakame
Vitamin C 3mg 2.8mg Wakame
Vitamin B1 0.06mg 0.062mg Chicory
Vitamin B2 0.23mg 0.027mg Wakame
Vitamin B3 1.6mg 0.16mg Wakame
Vitamin B5 0.697mg 0.145mg Wakame
Vitamin B6 0.002mg 0.042mg Chicory
Folate 196µg 37µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg 0.016mg Wakame
Threonine 0.165mg 0.025mg Wakame
Isoleucine 0.087mg 0.054mg Wakame
Leucine 0.257mg 0.039mg Wakame
Lysine 0.112mg 0.035mg Wakame
Methionine 0.063mg 0.005mg Wakame
Phenylalanine 0.112mg 0.022mg Wakame
Valine 0.209mg 0.041mg Wakame
Histidine 0.015mg 0.015mg
Saturated Fat 0.13g 0.024g Chicory
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g 0.002g Wakame
Polyunsaturated fat 0.218g 0.044g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Chicory
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Wakame
7%
Chicory
Minerals Daily Need Coverage Score
65%
Wakame
9%
Chicory

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 870mg)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.106g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.