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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 for 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more MagnesiumMagnesium +269%
Contains more CalciumCalcium +2900%
Contains more IronIron +165.9%
Contains more PhosphorusPhosphorus +17.6%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +146%
Contains more ZincZinc +92.1%
Contains less SodiumSodium -72.4%
Contains more SeleniumSelenium +871.4%
~equal in Copper ~0.269mg

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
10
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% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +627.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +381.8%
Contains more FolateFolate +6433.3%
Contains more CholineCholine +52.7%
Contains more Vitamin B6Vitamin B6 +4700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
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 WaterWater +595.6%
Contains more OtherOther +321.1%
Contains more FatsFats +3423.4%
Contains more CarbsCarbs +569.8%
~equal in Protein ~3.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +2675.9%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Saturated fat 0.13g 20.099g 91%
Manganese 1.4mg 61%
Folate 196µg 3µg 48%
Fats 0.64g 22.55g 34%
Sodium 872mg 241mg 27%
Calories 45kcal 460kcal 21%
Magnesium 107mg 29mg 19%
Fiber 0.5g 5.1g 18%
Carbs 9.14g 61.22g 17%
Iron 2.18mg 0.82mg 17%
Calcium 150mg 5mg 15%
Vitamin B5 0.697mg 14%
Vitamin B2 0.23mg 0.06mg 13%
Selenium 0.7µg 6.8µg 11%
Vitamin B3 1.6mg 0.22mg 9%
Vitamin B6 0.002mg 0.096mg 7%
Vitamin E 1mg 0.19mg 5%
Vitamin K 5.3µg 1.1µg 4%
Monounsaturated fat 0.058g 1.61g 4%
Polyunsaturated fat 0.218g 0.81g 4%
Vitamin B1 0.06mg 0.02mg 3%
Zinc 0.38mg 0.73mg 3%
Vitamin C 3mg 0mg 3%
Vitamin A 18µg 0µg 2%
Phosphorus 80mg 68mg 2%
Copper 0.284mg 0.269mg 2%
Potassium 50mg 123mg 2%
Choline 13.9mg 9.1mg 1%
Protein 3.03g 3.02g 0%
Net carbs 8.64g 56.12g N/A
Sugar 0.65g 45.16g N/A
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Macaroon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Wakame
5%
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.