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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
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 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Contains more MagnesiumMagnesium +970%
Contains more CalciumCalcium +689.5%
Contains more IronIron +808.3%
Contains more CopperCopper +456.9%
Contains more ZincZinc +137.5%
Contains more PhosphorusPhosphorus +207.7%
Contains more ManganeseManganese +1300%
Contains more SeleniumSelenium +250%
Contains more PotassiumPotassium +322%
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
7
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 9.3% 0% 0.33% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +751.9%
Contains more Vitamin B3Vitamin B3 +900%
Contains more Vitamin B5Vitamin B5 +380.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +429.7%
Contains more Vitamin B6Vitamin B6 +2000%
~equal in Vitamin C ~2.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.062mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Chicory DV% diff.
Manganese 1.4mg 0.1mg 57%
Folate 196µg 37µg 40%
Sodium 872mg 2mg 38%
Copper 0.284mg 0.051mg 26%
Iron 2.18mg 0.24mg 24%
Magnesium 107mg 10mg 23%
Vitamin B2 0.23mg 0.027mg 16%
Calcium 150mg 19mg 13%
Vitamin B5 0.697mg 0.145mg 11%
Fiber 0.5g 3.1g 10%
Vitamin B3 1.6mg 0.16mg 9%
Phosphorus 80mg 26mg 8%
Vitamin E 1mg 7%
Potassium 50mg 211mg 5%
Protein 3.03g 0.9g 4%
Vitamin K 5.3µg 4%
Vitamin B6 0.002mg 0.042mg 3%
Choline 13.9mg 3%
Carbs 9.14g 4g 2%
Zinc 0.38mg 0.16mg 2%
Vitamin A 18µg 1µg 2%
Calories 45kcal 17kcal 1%
Fats 0.64g 0.1g 1%
Selenium 0.7µg 0.2µg 1%
Polyunsaturated fat 0.218g 0.044g 1%
Protein per 100 calories 6.7g 5.3g N/A
Calories per 10 g protein 149kcal 189kcal N/A
Weight per 100 calories 222g 588g N/A
Vitamin C 3mg 2.8mg 0%
Net carbs 8.64g 0.9g N/A
Sugar 0.65g N/A
Vitamin B1 0.06mg 0.062mg 0%
Saturated fat 0.13g 0.024g 0%
Monounsaturated fat 0.058g 0.002g 0%
Tryptophan 0.035mg 0.016mg 0%
Threonine 0.165mg 0.025mg 0%
Isoleucine 0.087mg 0.054mg 0%
Leucine 0.257mg 0.039mg 0%
Lysine 0.112mg 0.035mg 0%
Methionine 0.063mg 0.005mg 0%
Phenylalanine 0.112mg 0.022mg 0%
Valine 0.209mg 0.041mg 0%
Histidine 0.015mg 0.015mg 0%
Omega-3 - EPA 0.186g 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
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more ProteinProtein +236.7%
Contains more FatsFats +540%
Contains more CarbsCarbs +128.5%
Contains more OtherOther +1400%
Contains more WaterWater +18.2%

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
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +395.5%
Contains less Sat. FatSaturated fat -81.5%

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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. 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.