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Wakame vs. Chinook salmon — In-Depth Nutrition Comparison

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How are wakame and chinook salmon different?

  • Wakame is higher in manganese, folate, and copper; however, chinook salmon is richer in vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B12 for chinook salmon is 120% higher.
  • Wakame contains 74 times more manganese than chinook salmon. While wakame contains 1.4mg of manganese, chinook salmon contains only 0.019mg.
  • Chinook salmon has less sodium.

Seaweed, wakame, raw and Fish, salmon, chinook, cooked, dry heat are the varieties used in this article.

Infographic

Wakame vs Chinook salmon 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.
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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +435.7%
Contains more IronIron +139.6%
Contains more CopperCopper +435.8%
Contains more ManganeseManganese +7268.4%
Contains more MagnesiumMagnesium +14%
Contains more PotassiumPotassium +910%
Contains more ZincZinc +47.4%
Contains more PhosphorusPhosphorus +363.8%
Contains less SodiumSodium -93.1%
Contains more SeleniumSelenium +6585.7%

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
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 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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +49.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +460%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +36.7%
Contains more Vitamin AVitamin A +727.8%
Contains more Vitamin B3Vitamin B3 +527.8%
Contains more Vitamin B5Vitamin B5 +24.1%
Contains more Vitamin B6Vitamin B6 +23000%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.9%
Contains more OtherOther +-253.2%
Contains more ProteinProtein +748.8%
Contains more FatsFats +1990.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +9800%
Contains more Poly. FatPolyunsaturated fat +1121.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Selenium 0.7µg 46.8µg 84%
Manganese 1.4mg 0.019mg 60%
Vitamin B3 1.6mg 10.045mg 53%
Protein 3.03g 25.72g 45%
Phosphorus 80mg 371mg 42%
Folate 196µg 35µg 40%
Vitamin B6 0.002mg 0.462mg 35%
Sodium 872mg 60mg 35%
Cholesterol 0mg 85mg 28%
Copper 0.284mg 0.053mg 26%
Fats 0.64g 13.38g 20%
Iron 2.18mg 0.91mg 16%
Polyunsaturated fat 0.218g 2.662g 16%
Vitamin A 18µg 149µg 15%
Saturated fat 0.13g 3.214g 14%
Monounsaturated fat 0.058g 5.742g 14%
Potassium 50mg 505mg 13%
Calcium 150mg 28mg 12%
Calories 45kcal 231kcal 9%
Vitamin E 1mg 7%
Vitamin B2 0.23mg 0.154mg 6%
Magnesium 107mg 122mg 4%
Vitamin K 5.3µg 4%
Vitamin B5 0.697mg 0.865mg 3%
Choline 13.9mg 3%
Carbs 9.14g 0g 3%
Zinc 0.38mg 0.56mg 2%
Fiber 0.5g 0g 2%
Vitamin B1 0.06mg 0.044mg 1%
Vitamin C 3mg 4.1mg 1%
Net carbs 8.64g 0g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0.288mg 0%
Threonine 0.165mg 1.127mg 0%
Isoleucine 0.087mg 1.185mg 0%
Leucine 0.257mg 2.09mg 0%
Lysine 0.112mg 2.362mg 0%
Methionine 0.063mg 0.761mg 0%
Phenylalanine 0.112mg 1.004mg 0%
Valine 0.209mg 1.325mg 0%
Histidine 0.015mg 0.757mg 0%
Omega-3 - EPA 0.186g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Wakame
65%
Chinook salmon
Minerals Daily Need Coverage Score
65%
Wakame
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 3.084g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $15)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 812mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.