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Wakame vs. Cocktail sauce — In-Depth Nutrition Comparison

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Significant differences between wakame and cocktail sauce

  • Wakame has more manganese, folate, magnesium, copper, iron, vitamin B2, vitamin B5, and calcium; however, cocktail sauce is richer in vitamin C and potassium.
  • Wakame covers your daily manganese needs 54% more than cocktail sauce.
  • Cocktail sauce has 12 times less folate than wakame. Wakame has 196µg of folate, while cocktail sauce has 17µg.

Specific food types used in this comparison are Seaweed, wakame, raw and Sauce, cocktail, ready-to-serve.

Infographic

Wakame vs Cocktail sauce 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
7
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 12% 7.8% 27% 31% 37% 10% 13% 128% 19% 12%
Contains more MagnesiumMagnesium +529.4%
Contains more CalciumCalcium +476.9%
Contains more IronIron +162.7%
Contains more CopperCopper +155.9%
Contains more PhosphorusPhosphorus +166.7%
Contains less SodiumSodium -11.3%
Contains more ManganeseManganese +845.9%
Contains more PotassiumPotassium +518%
Contains more SeleniumSelenium +214.3%
~equal in Zinc ~0.38mg

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
7
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 39% 6% 22% 0% 5.3% 11% 15% 4.1% 18% 0% 11% 13% 6%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +389.4%
Contains more Vitamin B3Vitamin B3 +95.1%
Contains more Vitamin B5Vitamin B5 +925%
Contains more Vitamin KVitamin K +20.5%
Contains more FolateFolate +1052.9%
Contains more CholineCholine +26.4%
Contains more Vitamin CVitamin C +286.7%
Contains more Vitamin B6Vitamin B6 +3900%
~equal in Vitamin A ~18µg
~equal in Vitamin E ~1.08mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
28% 66% 4%
Protein: 1.36 g
Fats: 1.05 g
Carbs: 28.22 g
Water: 65.67 g
Other: 3.7 g
Contains more ProteinProtein +122.8%
Contains more WaterWater +21.8%
Contains more OtherOther +94.6%
Contains more FatsFats +64.1%
Contains more CarbsCarbs +208.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Cocktail sauce DV% diff.
Manganese 1.4mg 0.148mg 54%
Folate 196µg 17µg 45%
Magnesium 107mg 17mg 21%
Copper 0.284mg 0.111mg 19%
Iron 2.18mg 0.83mg 17%
Vitamin B2 0.23mg 0.047mg 14%
Vitamin B5 0.697mg 0.068mg 13%
Calcium 150mg 26mg 12%
Vitamin C 3mg 11.6mg 10%
Potassium 50mg 309mg 8%
Phosphorus 80mg 30mg 7%
Vitamin B6 0.002mg 0.08mg 6%
Carbs 9.14g 28.22g 6%
Fiber 0.5g 1.8g 5%
Vitamin B3 1.6mg 0.82mg 5%
Sodium 872mg 983mg 5%
Calories 45kcal 124kcal 4%
Protein 3.03g 1.36g 3%
Vitamin B1 0.06mg 0.021mg 3%
Selenium 0.7µg 2.2µg 3%
Fats 0.64g 1.05g 1%
Vitamin E 1mg 1.08mg 1%
Saturated fat 0.13g 0g 1%
Choline 13.9mg 11mg 1%
Polyunsaturated fat 0.218g 0g 1%
Vitamin K 5.3µg 4.4µg 1%
Net carbs 8.64g 26.42g N/A
Sugar 0.65g 11.83g N/A
Zinc 0.38mg 0.38mg 0%
Vitamin A 18µg 18µg 0%
Monounsaturated fat 0.058g 0g 0%
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 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Cocktail sauce
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
12%
Cocktail sauce
Minerals Daily Need Coverage Score
65%
Wakame
30%
Cocktail sauce

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 11.18g)
Which food contains less Sodium?
Wakame
Wakame contains less Sodium (difference - 111mg)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Saturated fat?
Cocktail sauce
Cocktail sauce is lower in Saturated fat (difference - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Cocktail sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174067/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.