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  6. Wakame vs. Coconut oil

Wakame vs. Coconut oil — In-Depth Nutrition Comparison

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What are the main differences between wakame and coconut oil?

  • Wakame has more manganese, folate, copper, iron, magnesium, vitamin B2, calcium, and vitamin B5 than coconut oil.
  • Coconut oil's daily need coverage for saturated fat is 412% higher.
  • Coconut oil is lower in sodium.

We used Seaweed, wakame, raw and Oil, coconut types in this comparison.

Infographic

Wakame vs Coconut oil 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
9
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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +14900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4260%
Contains more CopperCopper +∞%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
11
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +809.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +783.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +4533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Coconut oil DV% diff.
Saturated fat 0.13g 82.475g 374%
Fats 0.64g 99.06g 151%
Manganese 1.4mg 0mg 61%
Folate 196µg 0µg 49%
Calories 45kcal 892kcal 42%
Sodium 872mg 0mg 38%
Copper 0.284mg 0mg 32%
Iron 2.18mg 0.05mg 27%
Magnesium 107mg 0mg 25%
Vitamin B2 0.23mg 0mg 18%
Monounsaturated fat 0.058g 6.332g 16%
Calcium 150mg 1mg 15%
Vitamin B5 0.697mg 0mg 14%
Phosphorus 80mg 0mg 11%
Polyunsaturated fat 0.218g 1.702g 10%
Vitamin B3 1.6mg 0mg 10%
Vitamin E 1mg 0.11mg 6%
Protein 3.03g 0g 6%
Vitamin B1 0.06mg 0mg 5%
Vitamin K 5.3µg 0.6µg 4%
Zinc 0.38mg 0.02mg 3%
Vitamin C 3mg 0mg 3%
Carbs 9.14g 0g 3%
Vitamin A 18µg 0µg 2%
Choline 13.9mg 0.3mg 2%
Fiber 0.5g 0g 2%
Selenium 0.7µg 0µg 1%
Potassium 50mg 0mg 1%
Net carbs 8.64g 0g N/A
Sugar 0.65g 0g N/A
Vitamin B6 0.002mg 0mg 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.035mg 0mg 0%
Threonine 0.165mg 0mg 0%
Isoleucine 0.087mg 0mg 0%
Leucine 0.257mg 0mg 0%
Lysine 0.112mg 0mg 0%
Methionine 0.063mg 0mg 0%
Phenylalanine 0.112mg 0mg 0%
Valine 0.209mg 0mg 0%
Histidine 0.015mg 0mg 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g 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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +266533.3%
Contains more OtherOther +691.2%
Contains more FatsFats +15378.1%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +10817.2%
Contains more Poly. FatPolyunsaturated fat +680.7%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.