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  6. Wakame vs. Cod

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

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 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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.
Wakame
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Cod
Cod
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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%

All nutrients comparison - raw data values

Nutrient Wakame Cod 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

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
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
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
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% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +62.1%
~equal in Saturated fat ~0.131g
~equal in Polyunsaturated fat ~0.231g

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/171955/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.