Wakame vs. Cod — In-Depth Nutrition Comparison
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The main differences between wakame and cod
- Wakame is richer in manganese, folate, copper, iron, and magnesium, yet cod is richer in vitamin B5, selenium, vitamin B12, and vitamin B6.
- Daily need coverage for vitamin B5 for cod is 3046% higher.
- Wakame contains 93 times more manganese than cod. Wakame contains 1.4mg of manganese, while cod contains 0.015mg.
- Cod contains less sodium.
Food types used in this article are Seaweed, wakame, raw and Fish, cod, Atlantic, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +234.4% |
| Contains more CalciumCalcium | +837.5% |
| Contains more IronIron | +473.7% |
| Contains more CopperCopper | +914.3% |
| Contains more ManganeseManganese | +9233.3% |
| Contains more PotassiumPotassium | +726% |
| Contains more ZincZinc | +18.4% |
| Contains more PhosphorusPhosphorus | +153.8% |
| Contains less SodiumSodium | -93.8% |
| Contains more SeleniumSelenium | +4628.6% |
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.
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin EVitamin E | +56.3% |
| Contains more Vitamin B2Vitamin B2 | +253.8% |
| Contains more Vitamin KVitamin K | +5200% |
| Contains more FolateFolate | +2700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26.7% |
| Contains more Vitamin B3Vitamin B3 | +28.9% |
| Contains more Vitamin B5Vitamin B5 | +21851.2% |
| Contains more Vitamin B6Vitamin B6 | +12150% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +369.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +2300% |
| Contains more ProteinProtein | +487.8% |
~equal in
Fats
~0.67g
~equal in
Water
~81.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +62.1% |
~equal in
Saturated fat
~0.131g
~equal in
Polyunsaturated fat
~0.231g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B5 | 0.697mg | 153mg | 3046% |
| Manganese | 1.4mg | 0.015mg | 60% |
| Selenium | 0.7µg | 33.1µg | 59% |
| Folate | 196µg | 7µg | 47% |
| Vitamin B12 | 0µg | 0.91µg | 38% |
| Sodium | 872mg | 54mg | 36% |
| Protein | 3.03g | 17.81g | 30% |
| Copper | 0.284mg | 0.028mg | 28% |
| Iron | 2.18mg | 0.38mg | 23% |
| Vitamin B6 | 0.002mg | 0.245mg | 19% |
| Magnesium | 107mg | 32mg | 18% |
| Phosphorus | 80mg | 203mg | 18% |
| Cholesterol | 0mg | 43mg | 14% |
| Calcium | 150mg | 16mg | 13% |
| Vitamin B2 | 0.23mg | 0.065mg | 13% |
| Potassium | 50mg | 413mg | 11% |
| Choline | 13.9mg | 65.2mg | 9% |
| Vitamin D | 0IU | 36IU | 5% |
| Vitamin D | 0µg | 0.9µg | 5% |
| Vitamin K | 5.3µg | 0.1µg | 4% |
| Carbs | 9.14g | 0g | 3% |
| Vitamin B3 | 1.6mg | 2.063mg | 3% |
| Calories | 45kcal | 82kcal | 2% |
| Vitamin E | 1mg | 0.64mg | 2% |
| Vitamin C | 3mg | 1mg | 2% |
| Fiber | 0.5g | 0g | 2% |
| Vitamin B1 | 0.06mg | 0.076mg | 1% |
| Vitamin A | 18µg | 12µg | 1% |
| Zinc | 0.38mg | 0.45mg | 1% |
| Fats | 0.64g | 0.67g | 0% |
| Net carbs | 8.64g | 0g | N/A |
| Sugar | 0.65g | 0g | N/A |
| Saturated fat | 0.13g | 0.131g | 0% |
| Monounsaturated fat | 0.058g | 0.094g | 0% |
| Polyunsaturated fat | 0.218g | 0.231g | 0% |
| Tryptophan | 0.035mg | 0.199mg | 0% |
| Threonine | 0.165mg | 0.781mg | 0% |
| Isoleucine | 0.087mg | 0.821mg | 0% |
| Leucine | 0.257mg | 1.447mg | 0% |
| Lysine | 0.112mg | 1.635mg | 0% |
| Methionine | 0.063mg | 0.527mg | 0% |
| Phenylalanine | 0.112mg | 0.695mg | 0% |
| Valine | 0.209mg | 0.917mg | 0% |
| Histidine | 0.015mg | 0.524mg | 0% |
| Omega-3 - EPA | 0.186g | 0.064g | N/A |
| Omega-3 - DHA | 0g | 0.12g | N/A |
| Omega-3 - DPA | 0g | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
731%
Minerals Daily Need Coverage Score
65%
38%
Comparison summary
Which food is lower in Cholesterol?
Wakame is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated fat?
Wakame is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Cod contains less Sodium (difference - 818mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.