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  6. Wakame vs. Collard Greens

Wakame vs. Collard Greens — In-Depth Nutrition Comparison

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Differences between Wakame and Collard Greens

  • Wakame has more Folate, Manganese, Copper, Magnesium, and Iron, while Collard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, and Fiber.
  • Collard Greens's daily need coverage for Vitamin K is 334% higher.
  • Collard Greens contains 58 times less Sodium than Wakame. Wakame contains 872mg of Sodium, while Collard Greens contains 15mg.

The food types used in this comparison are Seaweed, wakame, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Wakame vs Collard Greens 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
8
:
2
Collard Greens
Collard Greens
Contains more Iron +92.9%
Contains more Magnesium +409.5%
Contains more Phosphorus +150%
Contains more Zinc +65.2%
Contains more Copper +456.9%
Contains more Manganese +174.5%
Contains more Selenium +40%
Contains more Potassium +134%
Contains less Sodium -98.3%
Equal in Calcium - 141
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Iron +92.9%
Contains more Magnesium +409.5%
Contains more Phosphorus +150%
Contains more Zinc +65.2%
Contains more Copper +456.9%
Contains more Manganese +174.5%
Contains more Selenium +40%
Contains more Potassium +134%
Contains less Sodium -98.3%
Equal in Calcium - 141

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
:
4
Collard Greens
Collard Greens
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +117%
Contains more Vitamin B3 +178.3%
Contains more Vitamin B5 +219.7%
Contains more Folate +1125%
Contains more Vitamin A +2011.1%
Contains more Vitamin C +506.7%
Contains more Vitamin B6 +6300%
Contains more Vitamin K +7571.7%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +117%
Contains more Vitamin B3 +178.3%
Contains more Vitamin B5 +219.7%
Contains more Folate +1125%
Contains more Vitamin A +2011.1%
Contains more Vitamin C +506.7%
Contains more Vitamin B6 +6300%
Contains more Vitamin K +7571.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Collard Greens
Collard Greens
Contains more Protein +11.8%
Contains more Carbs +61.8%
Contains more Other +873%
Contains more Fats +12.5%
Contains more Water +12.7%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Protein +11.8%
Contains more Carbs +61.8%
Contains more Other +873%
Contains more Fats +12.5%
Contains more Water +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Collard Greens
Collard Greens
Contains more Monounsaturated Fat +123.1%
Contains more Polyunsaturated fat +26%
Contains less Saturated Fat -63.8%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains more Monounsaturated Fat +123.1%
Contains more Polyunsaturated fat +26%
Contains less Saturated Fat -63.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Collard Greens
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Collard Greens Opinion
Net carbs 8.64g 1.65g Wakame
Protein 3.03g 2.71g Wakame
Fats 0.64g 0.72g Collard Greens
Carbs 9.14g 5.65g Wakame
Calories 45kcal 33kcal Wakame
Sugar 0.65g 0.4g Collard Greens
Fiber 0.5g 4g Collard Greens
Calcium 150mg 141mg Wakame
Iron 2.18mg 1.13mg Wakame
Magnesium 107mg 21mg Wakame
Phosphorus 80mg 32mg Wakame
Potassium 50mg 117mg Collard Greens
Sodium 872mg 15mg Collard Greens
Zinc 0.38mg 0.23mg Wakame
Copper 0.284mg 0.051mg Wakame
Manganese 1.4mg 0.51mg Wakame
Selenium 0.7µg 0.5µg Wakame
Vitamin A 360IU 7600IU Collard Greens
Vitamin A RAE 18µg 380µg Collard Greens
Vitamin E 1mg 0.88mg Wakame
Vitamin C 3mg 18.2mg Collard Greens
Vitamin B1 0.06mg 0.04mg Wakame
Vitamin B2 0.23mg 0.106mg Wakame
Vitamin B3 1.6mg 0.575mg Wakame
Vitamin B5 0.697mg 0.218mg Wakame
Vitamin B6 0.002mg 0.128mg Collard Greens
Folate 196µg 16µg Wakame
Vitamin K 5.3µg 406.6µg Collard Greens
Tryptophan 0.035mg 0.027mg Wakame
Threonine 0.165mg 0.074mg Wakame
Isoleucine 0.087mg 0.086mg Wakame
Leucine 0.257mg 0.13mg Wakame
Lysine 0.112mg 0.101mg Wakame
Methionine 0.063mg 0.028mg Wakame
Phenylalanine 0.112mg 0.075mg Wakame
Valine 0.209mg 0.104mg Wakame
Histidine 0.015mg 0.04mg Collard Greens
Saturated Fat 0.13g 0.047g Collard Greens
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.026g Wakame
Polyunsaturated fat 0.218g 0.173g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Collard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
29%
Wakame
138%
Collard Greens
Minerals Daily Need Coverage Score
65%
Wakame
22%
Collard Greens

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 857mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.083g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.