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  6. Wakame vs. Club sandwich

Wakame vs. Club sandwich — In-Depth Nutrition Comparison

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Significant differences between wakame and club sandwich

  • Wakame has more folate, copper, and magnesium; however, club sandwich is richer in selenium, vitamin B3, vitamin B6, vitamin B12, and phosphorus.
  • Club sandwich covers your daily selenium needs 44% more than wakame.
  • Club sandwich has 6 times less folate than wakame. Wakame has 196µg of folate, while club sandwich has 31µg.
  • Wakame contains less saturated fat.

Specific food types used in this comparison are Seaweed, wakame, raw and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Wakame vs Club sandwich 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
5
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +234.4%
Contains more CalciumCalcium +57.9%
Contains more IronIron +59.1%
Contains more CopperCopper +219.1%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +352%
Contains more ZincZinc +252.6%
Contains more PhosphorusPhosphorus +168.8%
Contains less SodiumSodium -27.8%
Contains more SeleniumSelenium +3442.9%

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
3
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin EVitamin E +63.9%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more FolateFolate +532.3%
Contains more Vitamin CVitamin C +46.7%
Contains more Vitamin AVitamin A +94.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +186.7%
Contains more Vitamin B3Vitamin B3 +248.4%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin B6Vitamin B6 +14700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +64.2%
Contains more CholineCholine +243.9%

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +52.3%
Contains more OtherOther +203.8%
Contains more ProteinProtein +467.3%
Contains more FatsFats +1157.8%
Contains more CarbsCarbs +117.4%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +4984.5%
Contains more Poly. FatPolyunsaturated fat +762.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Club sandwich DV% diff.
Manganese 1.4mg 61%
Selenium 0.7µg 24.8µg 44%
Folate 196µg 31µg 41%
Protein 3.03g 17.19g 28%
Vitamin B3 1.6mg 5.575mg 25%
Vitamin B6 0.002mg 0.296mg 23%
Copper 0.284mg 0.089mg 22%
Vitamin B12 0µg 0.47µg 20%
Phosphorus 80mg 215mg 19%
Magnesium 107mg 32mg 18%
Cholesterol 0mg 46mg 15%
Saturated fat 0.13g 3.109g 14%
Sodium 872mg 630mg 11%
Polyunsaturated fat 0.218g 1.88g 11%
Fats 0.64g 8.05g 11%
Iron 2.18mg 1.37mg 10%
Vitamin B1 0.06mg 0.172mg 9%
Calories 45kcal 220kcal 9%
Zinc 0.38mg 1.34mg 9%
Monounsaturated fat 0.058g 2.949g 7%
Calcium 150mg 95mg 6%
Choline 13.9mg 47.8mg 6%
Potassium 50mg 226mg 5%
Carbs 9.14g 19.87g 4%
Vitamin K 5.3µg 8.7µg 3%
Vitamin B2 0.23mg 0.186mg 3%
Vitamin B5 0.697mg 0.826mg 3%
Vitamin E 1mg 0.61mg 3%
Fiber 0.5g 1.2g 3%
Vitamin A 18µg 35µg 2%
Vitamin C 3mg 4.4mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 8.64g 18.67g N/A
Sugar 0.65g 4.68g N/A
Trans fat 0g 0.071g N/A
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
37%
Club sandwich
Minerals Daily Need Coverage Score
65%
Wakame
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 4.03g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 2.979g)
Which food contains less Sodium?
Club sandwich
Club sandwich contains less Sodium (difference - 242mg)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.