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Wakame vs. Cod — In-Depth Nutrition Comparison

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A recap on the differences between wakame and cod

  • Wakame is higher in manganese, folate, copper, iron, and magnesium, yet cod is higher in selenium, vitamin B12, and vitamin B6.
  • Cod covers your daily selenium needs 67% more than wakame.
  • Wakame contains 70 times more manganese than cod. While wakame contains 1.4mg of manganese, cod contains only 0.02mg.
  • The amount of sodium in cod is lower.

Food varieties used in this article are Seaweed, wakame, raw and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Wakame vs Cod 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%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more MagnesiumMagnesium +154.8%
Contains more CalciumCalcium +971.4%
Contains more IronIron +344.9%
Contains more CopperCopper +688.9%
Contains more ManganeseManganese +6900%
Contains more PotassiumPotassium +388%
Contains more ZincZinc +52.6%
Contains more PhosphorusPhosphorus +72.5%
Contains less SodiumSodium -91.1%
Contains more SeleniumSelenium +5271.4%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Cod
Cod
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 18% 4.7% 16% 22% 18% 47% 11% 65% 131% 0.25% 6%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +28.6%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B2Vitamin B2 +191.1%
Contains more Vitamin B5Vitamin B5 +287.2%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +2350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B3Vitamin B3 +57.1%
Contains more Vitamin B6Vitamin B6 +14050%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Wakame Cod DV% diff.
Selenium 0.7µg 37.6µg 67%
Manganese 1.4mg 0.02mg 60%
Folate 196µg 8µg 47%
Vitamin B12 0µg 1.05µg 44%
Protein 3.03g 22.83g 40%
Sodium 872mg 78mg 35%
Copper 0.284mg 0.036mg 28%
Vitamin B6 0.002mg 0.283mg 22%
Iron 2.18mg 0.49mg 21%
Cholesterol 0mg 55mg 18%
Magnesium 107mg 42mg 15%
Calcium 150mg 14mg 14%
Choline 13.9mg 83.7mg 13%
Vitamin B2 0.23mg 0.079mg 12%
Vitamin B5 0.697mg 0.18mg 10%
Phosphorus 80mg 138mg 8%
Vitamin D* 0 IU 46 IU 6%
Vitamin D 0µg 1.2µg 6%
Potassium 50mg 244mg 6%
Vitamin B3 1.6mg 2.513mg 6%
Vitamin K 5.3µg 0.1µg 4%
Calories 45kcal 105kcal 3%
Carbs 9.14g 0g 3%
Vitamin C 3mg 1mg 2%
Fiber 0.5g 0g 2%
Zinc 0.38mg 0.58mg 2%
Vitamin B1 0.06mg 0.088mg 2%
Vitamin E 1mg 0.81mg 1%
Protein per 100 calories 6.7g 22g N/A
Calories per 10 g protein 149kcal 46kcal N/A
Weight per 100 calories 222g 95g N/A
Fats 0.64g 0.86g 0%
Net carbs 8.64g 0g N/A
Sugar 0.65g 0g N/A
Vitamin A 18µg 14µg 0%
Saturated fat 0.13g 0.168g 0%
Monounsaturated fat 0.058g 0.124g 0%
Polyunsaturated fat 0.218g 0.292g 0%
Tryptophan 0.035mg 0.256mg 0%
Threonine 0.165mg 1.001mg 0%
Isoleucine 0.087mg 1.052mg 0%
Leucine 0.257mg 1.856mg 0%
Lysine 0.112mg 2.097mg 0%
Methionine 0.063mg 0.676mg 0%
Phenylalanine 0.112mg 0.891mg 0%
Valine 0.209mg 1.176mg 0%
Histidine 0.015mg 0.672mg 0%
Omega-3 - EPA 0.186g 0.004g N/A
Omega-3 - DHA 0g 0.154g N/A
Omega-3 - DPA 0g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
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
Cod
Cod
2
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1746.2%
Contains more ProteinProtein +653.5%
Contains more FatsFats +34.4%
~equal in Water ~75.92g

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
Cod
Cod
2
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains less Sat. FatSaturated fat -22.6%
Contains more Mono. FatMonounsaturated fat +113.8%
Contains more Poly. FatPolyunsaturated fat +33.9%

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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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.