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  6. Wakame vs. Macaroon

Wakame vs. Macaroon — In-Depth Nutrition Comparison

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How are Wakame and Macaroon different?

  • Wakame has more Folate, Magnesium, Iron, Calcium, Vitamin B2, and Vitamin B3, however, Macaroon is richer in Fiber, and Selenium.
  • Macaroon covers your daily need of Saturated Fat 100% more than Wakame.
  • Wakame has 65 times more Folate than Macaroon. Wakame has 196µg of Folate, while Macaroon has 3µg.
  • Macaroon contains less Sodium.

Seaweed, wakame, raw and Cookies, coconut macaroon types were used in this article.

Infographic

Wakame vs Macaroon 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
6
:
4
Macaroon
Macaroon
Contains more Calcium +2900%
Contains more Iron +165.9%
Contains more Magnesium +269%
Contains more Phosphorus +17.6%
Contains more Potassium +146%
Contains less Sodium -72.4%
Contains more Zinc +92.1%
Contains more Selenium +871.4%
Equal in Copper - 0.269
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Macaroon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 31% 21% 30% 11% 32% 20% 90% 0% 38%
Contains more Calcium +2900%
Contains more Iron +165.9%
Contains more Magnesium +269%
Contains more Phosphorus +17.6%
Contains more Potassium +146%
Contains less Sodium -72.4%
Contains more Zinc +92.1%
Contains more Selenium +871.4%
Equal in Copper - 0.269

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
9
:
1
Macaroon
Macaroon
Contains more Vitamin A +∞%
Contains more Vitamin E +426.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B3 +627.3%
Contains more Folate +6433.3%
Contains more Vitamin K +381.8%
Contains more Vitamin B6 +4700%
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%
Macaroon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 5% 14% 5% 0% 23% 3% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +426.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B3 +627.3%
Contains more Folate +6433.3%
Contains more Vitamin K +381.8%
Contains more Vitamin B6 +4700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Macaroon
Macaroon
Contains more Water +595.6%
Contains more Other +321.1%
Contains more Fats +3423.4%
Contains more Carbs +569.8%
Equal in Protein - 3.02
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
Macaroon
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more Water +595.6%
Contains more Other +321.1%
Contains more Fats +3423.4%
Contains more Carbs +569.8%
Equal in Protein - 3.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Macaroon
Macaroon
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +2675.9%
Contains more Polyunsaturated fat +271.6%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Macaroon
89% 7% 4%
Saturated Fat: 20.099 g
Monounsaturated Fat: 1.61 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +2675.9%
Contains more Polyunsaturated fat +271.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Macaroon Opinion
Net carbs 8.64g 56.12g Macaroon
Protein 3.03g 3.02g Wakame
Fats 0.64g 22.55g Macaroon
Carbs 9.14g 61.22g Macaroon
Calories 45kcal 460kcal Macaroon
Sugar 0.65g 45.16g Wakame
Fiber 0.5g 5.1g Macaroon
Calcium 150mg 5mg Wakame
Iron 2.18mg 0.82mg Wakame
Magnesium 107mg 29mg Wakame
Phosphorus 80mg 68mg Wakame
Potassium 50mg 123mg Macaroon
Sodium 872mg 241mg Macaroon
Zinc 0.38mg 0.73mg Macaroon
Copper 0.284mg 0.269mg Wakame
Manganese 1.4mg Wakame
Selenium 0.7µg 6.8µg Macaroon
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.19mg Wakame
Vitamin C 3mg 0mg Wakame
Vitamin B1 0.06mg 0.02mg Wakame
Vitamin B2 0.23mg 0.06mg Wakame
Vitamin B3 1.6mg 0.22mg Wakame
Vitamin B5 0.697mg Wakame
Vitamin B6 0.002mg 0.096mg Macaroon
Folate 196µg 3µg Wakame
Vitamin K 5.3µg 1.1µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g 20.099g Wakame
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 1.61g Macaroon
Polyunsaturated fat 0.218g 0.81g Macaroon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Macaroon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
4%
Macaroon
Minerals Daily Need Coverage Score
65%
Wakame
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 44.51g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 19.969g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Macaroon
Macaroon contains less Sodium (difference - 631mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.