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  6. Wakame vs. Cookie dough

Wakame vs. Cookie dough — In-Depth Nutrition Comparison

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Differences between wakame and cookie dough

  • Wakame has more folate, manganese, copper, magnesium, and calcium, while cookie dough has more selenium and vitamin B1.
  • Wakame's daily need coverage for folate is 40% higher.
  • Cookie dough contains 5 times less calcium than wakame. Wakame contains 150mg of calcium, while cookie dough contains 31mg.
  • The amount of sodium in cookie dough is lower.

The food types used in this comparison are Seaweed, wakame, raw and Cookies, oatmeal, refrigerated dough.

Infographic

Wakame vs Cookie dough 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
4
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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +282.1%
Contains more CalciumCalcium +383.9%
Contains more CopperCopper +158.2%
Contains more ManganeseManganese +83%
Contains more PotassiumPotassium +194%
Contains more ZincZinc +68.4%
Contains more PhosphorusPhosphorus +30%
Contains less SodiumSodium -66.3%
Contains more SeleniumSelenium +1200%
~equal in Iron ~2.14mg

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
8
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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +55.4%
Contains more Vitamin B5Vitamin B5 +87.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +460%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B3Vitamin B3 +16.6%
Contains more Vitamin B6Vitamin B6 +1950%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wakame Cookie dough DV% diff.
Folate 196µg 35µg 40%
Manganese 1.4mg 0.765mg 28%
Fats 0.64g 18.9g 28%
Monounsaturated fat 0.058g 10.531g 26%
Sodium 872mg 294mg 25%
Saturated fat 0.13g 4.751g 21%
Magnesium 107mg 28mg 19%
Copper 0.284mg 0.11mg 19%
Calories 45kcal 424kcal 19%
Carbs 9.14g 59.1g 17%
Polyunsaturated fat 0.218g 2.592g 16%
Vitamin B1 0.06mg 0.234mg 15%
Selenium 0.7µg 9.1µg 15%
Calcium 150mg 31mg 12%
Cholesterol 0mg 24mg 8%
Fiber 0.5g 2.5g 8%
Vitamin E 1mg 7%
Vitamin B5 0.697mg 0.372mg 7%
Vitamin B2 0.23mg 0.148mg 6%
Protein 3.03g 5.4g 5%
Vitamin K 5.3µg 4%
Phosphorus 80mg 104mg 3%
Vitamin C 3mg 0mg 3%
Vitamin B6 0.002mg 0.041mg 3%
Choline 13.9mg 3%
Potassium 50mg 147mg 3%
Vitamin A 18µg 4µg 2%
Zinc 0.38mg 0.64mg 2%
Vitamin B3 1.6mg 1.865mg 2%
Vitamin B12 0µg 0.04µg 2%
Iron 2.18mg 2.14mg 1%
Net carbs 8.64g 56.6g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0.088mg 0%
Threonine 0.165mg 0.177mg 0%
Isoleucine 0.087mg 0.227mg 0%
Leucine 0.257mg 0.414mg 0%
Lysine 0.112mg 0.257mg 0%
Methionine 0.063mg 0.122mg 0%
Phenylalanine 0.112mg 0.278mg 0%
Valine 0.209mg 0.291mg 0%
Histidine 0.015mg 0.125mg 0%
Omega-3 - EPA 0.186g 0.001g N/A
Omega-3 - DHA 0g 0.001g 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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more WaterWater +422.8%
Contains more OtherOther +453.8%
Contains more ProteinProtein +78.2%
Contains more FatsFats +2853.1%
Contains more CarbsCarbs +546.6%

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +18056.9%
Contains more Poly. FatPolyunsaturated fat +1089%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.