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  6. Wakame vs. Cocoa solids

Wakame vs. Cocoa solids — In-Depth Nutrition Comparison

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The main differences between wakame and cocoa solids

  • Wakame is richer in folate, yet cocoa solids are richer in copper, iron, fiber, manganese, phosphorus, magnesium, zinc, and potassium.
  • Daily need coverage for copper for cocoa solids is 389% higher.
  • Wakame contains 6 times more folate than cocoa solids. Wakame contains 196µg of folate, while cocoa solids contain 32µg.
  • Wakame contains less saturated fat.

Food types used in this article are Seaweed, wakame, raw and Cocoa, dry powder, unsweetened.

Infographic

Wakame vs Cocoa solids 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
1
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more CalciumCalcium +17.2%
Contains more MagnesiumMagnesium +366.4%
Contains more PotassiumPotassium +2948%
Contains more IronIron +535.8%
Contains more CopperCopper +1233.8%
Contains more ZincZinc +1692.1%
Contains more PhosphorusPhosphorus +817.5%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +174.1%
Contains more SeleniumSelenium +1942.9%

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
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 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B5Vitamin B5 +174.4%
Contains more Vitamin KVitamin K +112%
Contains more FolateFolate +512.5%
Contains more CholineCholine +15.8%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +36.6%
Contains more Vitamin B6Vitamin B6 +5800%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.241mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Cocoa solids DV% diff.
Copper 0.284mg 3.788mg 389%
Iron 2.18mg 13.86mg 146%
Fiber 0.5g 37g 146%
Manganese 1.4mg 3.837mg 106%
Phosphorus 80mg 734mg 93%
Magnesium 107mg 499mg 93%
Caffeine 0mg 230mg 58%
Zinc 0.38mg 6.81mg 58%
Potassium 50mg 1524mg 43%
Folate 196µg 32µg 41%
Sodium 872mg 21mg 37%
Saturated fat 0.13g 8.07g 36%
Protein 3.03g 19.6g 33%
Selenium 0.7µg 14.3µg 25%
Fats 0.64g 13.7g 20%
Carbs 9.14g 57.9g 16%
Monounsaturated fat 0.058g 4.57g 11%
Vitamin B5 0.697mg 0.254mg 9%
Vitamin B6 0.002mg 0.118mg 9%
Calories 45kcal 228kcal 9%
Vitamin E 1mg 0.1mg 6%
Vitamin B3 1.6mg 2.185mg 4%
Vitamin C 3mg 0mg 3%
Vitamin A 18µg 0µg 2%
Vitamin B1 0.06mg 0.078mg 2%
Calcium 150mg 128mg 2%
Vitamin K 5.3µg 2.5µg 2%
Polyunsaturated fat 0.218g 0.44g 1%
Vitamin B2 0.23mg 0.241mg 1%
Net carbs 8.64g 20.9g N/A
Sugar 0.65g 1.75g N/A
Choline 13.9mg 12mg 0%
Tryptophan 0.035mg 0.293mg 0%
Threonine 0.165mg 0.776mg 0%
Isoleucine 0.087mg 0.76mg 0%
Leucine 0.257mg 1.189mg 0%
Lysine 0.112mg 0.983mg 0%
Methionine 0.063mg 0.202mg 0%
Phenylalanine 0.112mg 0.941mg 0%
Valine 0.209mg 1.177mg 0%
Histidine 0.015mg 0.339mg 0%
Omega-3 - EPA 0.186g 0g N/A

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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2566.3%
Contains more OtherOther +24.1%
Contains more ProteinProtein +546.9%
Contains more FatsFats +2040.6%
Contains more CarbsCarbs +533.5%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +7779.3%
Contains more Poly. FatPolyunsaturated fat +101.8%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.